Training & Nutrition

6 Tips for Riders Tackling the Prudential RideLondon 100

Your big ride is now just a month away - but don't panic, we've got you covered...

Last year over twenty-five-thousand cyclists took part in the Prudential Ride London 100 sportive – riding from Lee Valley VeloPark, into Surrey, up and over Leith and Box Hill before returning to the capital via the Mall.

With that enormous figure, it seems reasonable that we assume a fair few readers will be among the bunch. If you were lucky enough to get a place in the ballot, or you’ve managed to nab yourself a charity ride, then you might now be starting to feel twinges of nerves ahead of July 31st.

Here are just a couple of things to start considering as the day gets closer…

No panic training

There really is no need to panic about your level of fitness. The general understanding with endurance training is that as long as you can complete 75 per cent of the distance before the event, adrenalin will carry you through.

That gives you four weeks to get to a point where you can ride 75 miles. Even if you’re currently maxing out at 30 miles, all you need to do is complete a long ride each weekend, adding about 10 miles to your total each time and you’ll be ready by 31st July. You could even nip into the final stages of our 100 mile training plan from Revolution Cycling Coach Kerry Bircher, here, if you feel you need some guidance on ramping it up.

A few shorter rides in the week will also help to boost your fitness, but make sure you’re always recovered from your longer ride – the last thing you want to do is panic and end up with an overuse injury.

Make sure you allow for a few easy or rest days before the event on July 31 – there’s no point undoing all your good work by getting to the start line with tired legs.

Planning training that you can stick to doesn’t need to be tough – take a look at this guide for an overview.

Look at bike fit in advance

Right before a major cycling event is a bad time to make changes to your position – you won’t have time to get used to them and could find your big day is ruined by discomfort. So don’t be adjusting cleats, lowering, raising, or otherwise adjusting your saddle in the week before the event unless you’ve got major issues.

A month out however is not a bad time at all. Admittedly, you won’t have time to see any improvements that you might experience from long-term riding in a more efficient position – but you will have time to adjust to changes that could make you happier in the saddle.

If you’re perfectly happy on your bike and not suffering any niggles – it’s probably best you stick with what you’ve got as it is. However, if you’re suffering from saddle, low back, neck, shoulder, knee, calf, hamstring, quad, wrist or ankle pain then it might be a good idea to check in with a local bike fitter. Tiny changes can make a huge difference.

How to Get the Most from a Bike Fit

Test kit in advance

You could rush out the day before your big ride and buy shorts, base layer, mitts, a jersey and cycling shoes. However, that’s a recipe for learning that different people get on with different designs in the most unpleasant way possible.

Ideally, make sure you’ve got everything you need for a sportive (check list here) ASAP, then you’ve got time to make sure it all works for you in advance. Honestly, there’s nothing worse than finding out you don’t get on with a brand of chamois or that your new tyre levers don’t work 70 miles into a 100 mile ride. Except maybe not owning tyre levers or a chamois.

Test nutrition… in advance!

The Ride London route has 12 stations where you can get a drink, over 100 miles. There’s also 4 stations with food, drink and mechanical support, and 1 gel only slot near the end. Basically, you’re not going to go hungry or thirsty if you get on with the supplies on offer.

However, you really don’t want to find out that your gut doesn’t get on with what’s on offer half way round. Therefore, it’s best to learn your own nutrition strategy, and what works for you, in training.

Generally energy drinks provide carbohydrates and electrolytes, and get into your system quickest. Gels are the next quickest, and also contains some electrolytes to help ward off cramp, and bars are slower to be absorbed but feel more like real, wholesome food. It’s up to you which brand you decide to go for, but test them and keep it consistent.

Some people prefer ‘real food’ – it’s often less suitable for a jersey pocket, but there are plenty of options that do work – like flapjacks and rice cakes.

Experiment over the next month, not on July 31.

Familiarise yourself with the route

Fail to prepare – prepare to fail. Whilst you certainly won’t be at risk of not finishing if you don’t have a chance to check out some of the route before the big day, it’s certainly a good idea to at least virtually visit the Strava segments for the key climbs of Leith and Box Hill and take a gander where they come in the ride and where feed stops are in relation.

If you’re local enough, pre-riding the section from Newlands Corner to Leith (about 45 miles in) and on to Box Hill (70 miles in) is quite a good idea. If anything, it’ll show you that the real nemesis to prepare for is Leith, not Box – which is really quite steady.

Leith Hill is 1.4km at average 6 per cent, and the current QOM is our good friend Alice Lethbridge with a time of 7.41. So the average female will be climbing a little longer. It’s nothing to be worried about, and the worst than can happen is that you walk some of it – but it’s worth trying to add in some longer hill reps to your training in preperation. If anything, psychologically you’ll feel much better if you’ve ridden a few 10 minute climbs in advance.

Get used to group riding

Sure, a sportive is a solo effort and riders are aiming for a solo achievement. However, with over 25,000 riders sharing the same closed roads, you’re probably going to need to ride in close quarters at some point. If you want to complete the route in a fast time, having someone to draft off is always handy too!

The first 20 miles out of London include quite a bit of road furniture, so make sure you know how to point it out if you’re planning on riding with others and check out this piece for more advice on specific bunch riding skills.

Finally: don’t forget you’re cycling for fun! You’re no doubt on your way to an amazing day in the saddle – so get out and ride and enjoy your next four weeks of preparations.

You might also like:

Everything you need for your first sportive

How to ride and enjoy your first sportive

What to eat before, during and after the ride