1. Try to sit evenly when in the saddle, remembering to engage and use your buttock (glute) muscles to not only improve power, but to reduce the load on your lower back and knees.
2. Don’t stay fixed in one position for to long, try and get out of the saddle (standing up on the pedals) little and often to reduce muscle fatigue.
3. Stretch after each bike ride to keep the flexibility especially focusing on the lower back, hamstrings and shoulders.
4. Wear comfortable shorts so the padding does its job and use chamois cream during a ride and Sudocrem after if needed to prevent saddle sores.
5. Prepare your food, drink and clothing the night before so there is no rush in the morning and you have everything you need. Set your own #riderituals
6. Use the products you are used too as you do not want to get caught out during a long ride or event, whether that be food, drink (energy or electrolyte drinks) or creams.
7. Don’t panic when the legs just don’t seem to be working on one of the days, sit back relax and enjoy the view and company.
8. Start off the way you mean to go on and eat small bites of food regularly and often, starting after an hour into the ride. You want to have the energy to make it up the final climb of the day. Also, remember to drink frequently, even on cooler days you will be sweating and using fluids, probably more than you think.
9. Don’t always believe the weather forecast — ensure you have kit for all possible conditions.
10. Set yourself a goal each day whether that’s to drink more, ride on the front, improve confidence cornering or taking better selfies (at the stops of course) — embrace the experience & the challenge!