Red Cross Blogs

Victoria Pendleton’s top cycling tips for a great Big Red Ride

By Victoria Watts
July 2, 2010 at 9:30 am

Olympic gold medal winner Victoria Pendleton led the Big Red Ride last year, and is encouraging as many people as possible to get involved in 2010. So much so that’s she offered this guest blog to share her top tips for a successful Big Red Ride.

First of all, a big congratulations to all who have signed up. The commitment is the first hurdle to overcome. But if you follow these tips below, you’ll have a fantastic time and feel triumphant as you cross that finishing line – not only will it be a personal achievement, but you’ll make a difference to the lives of others too. So here are my top tips for a great Big Red Ride:

Be prepared
A basic training plan, which involves a regular 30-minute exercise three times a week for at least six weeks before the event, is invaluable for helping you achieve the challenge. Even if you’re used to cycling, this is a big challenge and you should aim to increase your fitness level for it.

Mix it up
Although cycling is obviously a must as part of your training plan, other types of exercise are great too. Swimming, spinning, running, pilates, canoeing, yoga and circuit training are all good – whatever takes your fancy.

Hills, hills, hills
If you live near hills, then make use of them for training to get those muscles used to upward cycling. It’s also good to practise on rough terrain.

Take it slowly
As the weeks go on you should slowly increase the distance you cycle. If you’re doing the longer route, aim to build up to 90 miles a week by the final month, and 60 miles a week if you opt for the medium route.

Stepping it up
The last month of training is key. Exercise most days if possible for at least one hour and for 3-5 hours on Saturday or Sunday. Do at least one weekend where you exercise for 5-6 hours over the weekend.

The final hurdle
Tail off your training in the last two weeks and don’t train at all in the final four days – you’ll need to conserve your strength.

Don’t push it
Rest is just as important as time spent on your bike. Make sure to take a break for at least one day out of seven and never push yourself too far. You should always stick within the limits of speed and distance that are comfortable for you.

Warm-up and light stretching
This is the number one thing I recommend – make sure you warm up properly. Not only will you be less likely to get injured, but the more flexible your body, the more efficiently it will work – helping you to ride longer and use less energy.

And of course, make sure to have fun and remember why you’re doing this and the difference you will make to people’s lives in the UK and around the world.

Good luck everyone!

Victoria Pendleton

Sign up for the Big Red Ride today

Image © Frantzesco Kangaris (BRC)

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Tags: Big Red Ride, Cycling tips, fundraising, fundraising events, Victoria Pendleton

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This entry was posted on Friday, July 2nd, 2010 at 9:30 am and is filed under Fundraising and events. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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