Alan Burke, Sports Osteopath at The Forge Clinic shares his training schedule for the Prudential RideLondon and tips for a successful ride.
“With just five days to go before my 6th Prudential RideLondon 100 I am now having an easy week winding down. The hard work has been done over the last six months and the next few days I will only do one short ride, some TRX and plenty of stretching and foam roller.
“I have been stretching daily and using the foam roller on my legs and back about five days a week. With cycling, hip flexors and quadriceps get very tight and need to be stretched regularly.
“Over the last six months I have averaged 100 miles per week consisting of commuting and weekend rides over the Surrey hills and Windsor. My furthest ride over this period has been just over 80 miles with many of the rides being around 50-60 miles. I have completed 60+ mile rides on the IOW and New Forest which were both quite hilly.
“I have worked on my hill climbing this year to improve my times over the Surrey hills and in the last few weeks I have been working on sustaining 20+ mph cycling for a good distance.
“My last long ride was three days ago and I cycled 63 miles with long stages of the ride averaging 21 mph.
“This year I am cycling in a four-man team with friends from Teddington Turing Velo. We are a team with similar abilities and hope to complete the 100 miles in around four hours and 30 minutes.”
TIPS FOR THE DAY
Eat breakfast two hours before the start. Have some sort of food (gels, snacks) at least every hour and on the return make sure you don’t forget to keep hydrating and having snacks. You will probably burn around 2000 calories on the ride so you need to keep taking on energy.
You will need at least two water bottles and will probably consume a lot more as it’s going to be hot. When you feel thirsty, drink, try and be aware of what your body needs. If towards the end of the ride you start to feel grumpy or fatigued then get some energy from your food. You will feel much better after eating.
Be careful on the descents off the hills. If you are struggling on the hills keep to the left hand side of the road to allow others to pass.
Most of all enjoy the ride, it will be great.
Special Offers at our Sports Clinic, Richmond for Prudential RideLondon participants
After the ride, your feelings of elation can begin to give way to soreness and fatigue. So, why not book an appointment to soothe your aching muscles and boost your recovery?
20% off a Cycling Recovery Massage*
Speed up your post-ride recovery, prevent injury and relieve tired, tense muscles with an expert sports massage at The Forge Clinic.
20% off one Cycling Injury Treatment Session*
If you are experiencing pain or discomfort in the days after the ride or suspect you might have injured yourself, book an appointment to see one of our sports therapists as soon as possible. Our qualified osteopaths and physiotherapists specialise in treating injuries experienced by cyclists and will guide you through your recovery.
BOOK YOUR APPOINTMENT NOW
*DISCOUNT OFFER TERMS AND CONDITIONS
- This offer is redeemable up until 31st August 2018.
- Proof of cycling the Prudential RideLondon required.
- Subject to availability and not valid with any other offer, treatment plan or discount.
- Mention offer when booking.