Rules of the road

It goes without saying that riding at night should be handled with care. First, think about the frame you intend to ride – night time riding is not the time for a pared down racing frame, as you’ll find it difficult to fit the lights you’re required to ride with by law.

Plan your route carefully. It goes without saying that you’ll need to ride with extra care, attention and vigilance. Hang back from overtaking lorries on the inside, and equip yourself with a cycling cap under your hi vis helmet, and clear shades – these are essential for shading your eyes from bright oncoming headlights (cap) and from rain, wind and potential debris (clear or yellow/rose tinted glasses).

Above all, don’t be put off cycling in the dark. It’s great exercise and the greenest form of transport. Just don’t forget that hi vis vest or other high visibility clothing, and more lights than a Christmas tree

How on trend are you?

Statistically, you are four times more likely to be knocked off your bike in the dark than during daylight hours. Of course, that’s not to say that you should abandon your hi vis during daylight hours because it can be vital in any situation, particularly bad weather and poor visibility, to be bright and be seen.

Fluorescent colours are the smart choice during daylight hours as the sun makes them really pop, but at night your high visibility clothing needs to be reflective too. A simple solution is to add reflective tape to a hi vis vest, but the more reflective clothing you can pile on the better – including your socks. If you’re carrying a bag, don’t forget to add reflective tape to that, too.

Look for the CE mark of either Standards EN471 or EN1150 to ensure your hi vis clothing complies with safety standards.

Light your way

Hi vis vests and high visibility clothing are only half the equation. The most important safety measure is your lighting. You’ll need at least one light that flashes, and it’s always sensible to look for pairs of lights for front and rear that use the same charging system.

By law you’re required to have a front and rear lamp, conforming to safety standards BS6102/3 (front) and BS3648, or BS6102/3 (rear) emitting at least four candela. You’ll also need a red rear reflector (safety standard BS6102/2) and four pedal reflectors, coloured amber and conforming to BSS BS6102/2.

Be bright, be seen and follow these guidelines. You may feel you’re lit up like a roman candle but you’ll be seen and you’ll stay safe.

1. Understand nutrition

Cyclists are an elite bunch, but there are many who underestimate the importance of good nutrition. You need to eat small, frequent meals with plenty of non-refined carbohydrates throughout the day to help build up glycogen ahead of training. If you need a quick energy boost, a burst of refined energy such as an energy bar or gel can help give you some much-needed power. If you’re riding for longer than two hours, eat every hour to keep you fuelled.

2. Implement strength training

While you need to be careful not to be carrying too much weight, a good weight room program can help you increase speed and power in a way unrivalled by other methods of training. Implementing squats, lunges and deadlifts into your routine can help give you legs like Sir Chris Hoy and increase your pedalling power.

3. Train intervals

Interval style training is the ultimate way to increase your speed and emulate sprints come race day. Repeatedly climbing a hill, slowly cycling down and heading back up again builds up a unique kind of endurance and ability. If you’d like to perform intervals on a longer route, pedal normally for five minutes, then power to top speed for two, back to normal for five and repeat.

4. Improve your posture

A simple trick that is easy to implement, improving your cycling posture is vital for a better, faster ride. Wind resistance drags your speed down and stops you achieving your max potential. Reduce resistance by lowering your body position. Lower your body closer to the bars and tuck your elbows in to increase an aerodynamic form.

5. Hydrate!

One of the most overlooked aspects of cycling is hydration. Cardiovascular activity reduces your blood volume and makes your heart work harder. To combat this, you need to take in plenty of fluids throughout the day. When you’re riding, energy drinks are a good way to get some carbohydrates and liquid. Aim to drink a bottle every hour when pedalling hard.

I wanted to share with you today a great little info-graphic I found from Halfords. It’s called ‘Year Round Essentials For Cycling‘ and it’s perfect for anyone looking to get into cycling.

All the best with your training for 2016!