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.

We have set out this guide so that you can set the time you feel comfortable with on your first marathon, without any trouble along the way.

Know your target time

It is always nice to have a dream, but to run a marathon in 02:03:23 if you’re a man – Wilson Kipsang’s world record time – and 02:15:25 if you’re a woman – the time Paula Radcliffe set in London in 2003 – are both very unrealistic targets.

Take a few moments to work out the fastest time you think you’ll be able to complete a marathon without causing yourself stress or physical harm. You should consider how much you exercise currently and whether you’re accustomed to running for miles or just for sprints when determining your target.

Start your training early

You are setting yourself up for a fall if you think you can just train a few weeks before running your first marathon.

The training sessions should begin a few months prior to the big day and see you running for gradually increasing distances up to five days a week.

Don’t feel that you need to jog for 20 miles straight on your first day of training either. Instead, start with something like a ten-mile run and then increase the distance by around ten per cent every week. That way, your body should begin to easily adjust to the rigorous exercise.

Remember to rest

While plenty of training is important when preparing for your first marathon, resting is just as vital. This is because your muscles will need time to recover from all the stress that you are putting on them by running for miles at a time.

Plan out your fitness regime and make sure you mark at least two days of rest per week. On these days, you should avoid doing any workouts – this includes everything from sit-ups and press-ups, to competing in another sport.

Your body will feel all the better for it.

Buy adequate clothing

Do you find that your current jogging shirt and shorts chafe against your body after you have been running for a few miles? Just imagine having to carry that pain for the best part of 20 miles; that target time you set yourself earlier will quickly fly out of the window.

Shop for specialist marathon clothing to keep yourself as comfortable as possible as you rack up the miles, such as the huge range at ActivInstinct. Their triathlon shortsare particularly appealing, as they are constructed using state-of-the-art material technology that help you to maintain peak performance from the start line all the way through to the finish.

Remember to pack some warm clothing too. This will prevent your muscles from becoming cold and stiff before the marathon and ensure you fly off the start line with the best possible chance of achieving your targets.

Thanks for reading and good luck!