Mark's cycled RideLondon with us twice before so we asked him for some words of wisdom on what he wish he had known before getting started!
Seat Height: When you sit on your seat you should only be on tip toes – this means that your leg can fully extend and you get the maximum effort out of the energy you put in.
Clothes: A must is cycling shorts – the padding makes the ride softer – even if it may feel like a nappy.
Cleats: You need the right pedals and shoes – but this means that as you bring your legs up you are still pulling the pedal, which means you have more energy going into each rotation – which means you go further. A word of caution, if you have not used them before you need to practice when stopping and when you are getting going.
Liquids: Always carry enough drinks when training or be able to be able to stop to buy.
Gels: Gels with caffeine are excellent energy boosters, so when you start riding longer distances these help keeping your body fuel.
Equipment: As time passed I've learnt I only need to carry a spare inner tube, micro pump, multi-tool and tyre lever. This all fits nicely into a small saddle bag. I have a Garmin Edge that tells me how fast or slow I am going and keeps a record of each trip. I always have a rear light on for all trips out and you must always wear a helmet.
Changing your inner tube: You never know when you will end up with a flat. I went a year before my first and then had one over the following three weekends! If you have not changed one I would suggest to practice at home, just so it's familiar.
1. Try and introduce some element of focus into training - decide what you want to achieve before you get out on the bike. That might be working on cadence, climbing, endurance...
2. Be sure to have at least 1 or 2 rest days a week. This is essential for improvement.
3. On longer training rides be sure to eat and drink - I aim for a bottle of water and an energy bar an hour on rides of two hours and over
4. Don't let bad weather stop you training. Either buy a turbo trainer or buy a coat!
5. In terms of riding itself, a cadence (rpm) of 90-100 is the most efficient over longer rides. Many people spend most of the time in gears that are too high.
6. If you're spending a lot of time on the bike, get a bike fit (£50-£150). It can seriously improve your comfort and efficiency/performance on the bike
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