London Bikeathon | Leukaemia & Lymphoma Research

Training

Evans Cycles, the UK’s largest independent cycle retailer has come up with some top tips to help you start your training.



Kick-start - Start your training with two 20-30 minute rides per week. After two weeks add a third ride of about 45 minutes. Then in your fourth week, the two shorter rides should not be less than 30 minutes and the third should be about an hour.

Regular weekly cycling - Once you feel reasonably fit, we recommend that you try to fit in as much training as possible on a regular basis.

Longer rides - As your training programme gets closer to the London Bikeathon, plan a number of longer rides.

There are some great places to ride your bike including many local parks and trail rides. For more information on your local area please contact your council as they often provide free cycle maps.

Warm up - Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at loosening your muscles before a ride.
Warming up should at least consist of the following:

1. 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
2. 5 to 10 minutes jogging - to increase body temperature

Warming up before a ride helps to increase the blood flow through your body - this elevates body temperature, circulation and generally prepares the body for exertion.

Cool down - Muscle soreness and stiffness is relieved by 'warming down' after a ride. Cooling down should consist of the following:

1. 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles
2. 5 to 10 minutes static stretching exercise - decrease body temperature.

Get your wheels in motion, body in shape and raise money for Leukaemia & Lymphoma Research. Enjoy the ride!

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