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How to become a better cyclist, from a world record holder

Biking: Etape Media
Biking: Etape Media

Cycling enthusiast looking to improve?

You're in the right place.

From everyday cycling to mountain biking and long-distance, Mark Beaumont, who recently cycled around the world in the quickest time ever, has provided his top tips on how to improve your cycling ability below...

What’s your main tip for improving cycling ability?

One of the main things to do is increase your cadence - this is essentially the rate at which a cyclist pedals.

Practice pedalling faster in a lower gear whilst making sure you’re not bobbing up and down in the saddle. Learning to spin your legs faster will make you more efficient on the bike, quicker up the hills and improve your endurance over bigger distances.

Which gym exercises can you do to improve your cycling ability?

Focus your workout on core and mobility work. Your core is essential if you are going to maintain a high cadence, climb efficiently and avoid developing a sore back on longer rides.

Do a daily 10-minute core workout, which involves 20 second sets back to back for eight minutes, followed by two minutes of back and mobility stretches to even out the tension.

In the circuits, include the likes of crunches, hundreds, bicycles, static planks, heel extensions, walking planks and more.

If you don’t have a gym membership, you can do plenty of circuits from home.

How often should you train when preparing for a cycling event over 80k in distance?

If you’re planning on cycling a substantial distance then regular exercise is essential, so make sure you’re mixing up the exercises you do. Time on the bike is the obvious exercise as it not only improves fitness but allows you to get used to the position and makes you use the exact muscles needed for cycling.

However, try and mix your training up with jogging, swimming, long walks with the dog and whatever else gets you outside and active. You should be active at least three times a week.

What are the benefits of cycling outdoors rather than on the exercise bike?

Cycling indoors is a great way to ‘cram’ train, as spin classes or turbo sessions give you great results in terms of cardio fitness, especially if you have a busy week. However, they don’t teach you to be a more experienced bike rider on the open road.

Riding efficiently through traffic, road position, group riding, effective braking and cornering are all learnt outside - there really is no other way.

What variations of cycling can you do outdoors to keep it fun?

Rather than just going out and riding at an even tempo, mix it up on some rides and do some intervals, where you go from easy sections, to flat out sprints and different intensities in between.

How can you reduce the chances of injury on the bike?

The best way to avoid injury is to get a proper bike fitted at your local qualified bike shop. You should be making sure your saddle, handlebars and stem are all set up correct, which will help avoid repetitive strain injuries and keep you cycling for longer.

It goes without saying to always wear a helmet but do also wear mitts. Your hands are the first part of the body that normally hits the ground if you fall.

What are the best ways to keep fuelled during a long-distance event?

I normally ride with one bottle filled with water and the other filled with an electrolyte drink. I use electrolyte tablets or powders to replace the salts you sweat out, but you can use electrolyte-based products as well – just be careful not to have too many of these, as they contain a lot more sugar.

You should also be keeping food as natural as possible. Try and avoid too many sports bars and gels, as they can be hard for your body to digest, especially if you aren’t used to them.

How should you prepare the morning of a long ride?

The morning of a long ride make sure you keep it simple and don’t eat anything that you aren’t used to eating. Have a decent breakfast, but don’t eat too much – you will be fuelling regularly on the bike. Make sure you take the bike out for a short spin to check you haven’t picked up a slow puncture overnight, check your tyre pressure and if needed, a touch of oil on the chain.

World Record holder, Mark Beaumont, is this year’s ambassador for The Etape Caledonia which sees 5,000 cyclists take on a 81 mile route from the town of Pitlochry in Scotland. The event is supported by EventScotland, part of VisitScotland’s Events Directorate, through its National Events Programme.