How do I prepare for the event?

Long distance cycling is physically demanding and being well prepared will allow you to fully enjoy your ride. If you have any concerns over your health then discuss them with your health professionals.

When training for a long distance event like this, there is no substitute for spending time riding your bike. You should plan to increase the time and distance ridden each week by about 10% till you can cover between 80% and 100% of your selected sportif distance.

Start by riding a distance you can cover without any distress and build from there. Use a gear which on all but the steepest hills you can ride with a cadence of over 75 pedal revs per minute. This will give you the maximum efficiency while at the same time conserves your strength.

Try and get out for a long ride once a week. This ride should be ridden at the pace you're aiming to complete the Dartmoor Classic at. On any long ride you should take plenty of water and food to maintain your energy levels. Joining a local club on their Sunday club run is a good way of practising riding a group, finding new routes and meeting other cyclists. You will also pick up lots of invaluable advice and support.

There is no need to ride everyday. In fact 1 or 2 days off the bike each week is beneficial. Ideally one of these rest days should be the days after your long ride. Commuting to work by bike is one way of fitting your preparation into your daily schedule. If you have a long daily commute, consider driving or using the train for part of the way. If you only have a short distance, then consider fitting in a longer loop on the way home especially when the lighter evenings allow this.

Position

Having the correct position on the bike will make you more efficient, less prone to injury and will make long distance cycling a lot more comfortable. An experienced coach or good bike shop is the best place to seek advice on your position. By watching you ride, they will be able to tailor your riding position to you.

The easiest adjustment you can make is to your saddle height. There are several formulas for calculating saddle height as percentage of your inside leg length. Although these might give a useful starting point, this figure can be affected by the type of pedal system used, crank length and your flexibility. Try this test. Ride along a flat road or on a home trainer, pedalling at high revs. If your hips are rocking from side to side, your saddle is too high. If you are bouncing on the saddle then your saddle is too low.

Your saddle should be set horizontal and can be adjusted backwards and forwards. The traditional way of setting this position is to use a plumb line, with your cranks horizontal line up the pedal spindle with the bony bump below your kneecap on your forward leg. Again this is only a starting point as everybody's posture and core strength is different. Try this test. Get on your bike and ride with hands on the drops on flat road in a large gear where you are working hard and are at about 85 - 90 rpm. Slowly take your hands off the bars and hold them beside the bars. Can you do this without arching your back, swinging your arms back or falling uncontrollably forward? If not, then you may have your seat too far forward.

Adjusting your reach - the distance between your handlebars and saddle, is more difficult to amend as this will normally mean changing the stem or even your frame. Your handle bars should be slightly lower than saddle. You should be able to ride comfortably on the drops of your handlebars, with your arms bent ninety degrees at the elbow, on a flat road.

Remember that each positioning change has a knock on effect that may require other adjustments. Any adjustments you make to your position should be done progressively and in small steps.

Bike

Your bike should be mechanically sound with effective brakes – this means that when pulled hard the brake levers do not reach the handlebars. In fact there should be a clear space between. The wheel, bottom bracket and pedal bearings should not be loose. You should also check that your gears are correctly adjusted cover the whole range and especially that the rear derailleur does not touch the spokes when in the lowest gear. In order to be self sufficient in case of any mechanical problems you are recommended to carry 2 spare inner tubes, 3 tyre levers, pump and a puncture repair kit including a piece of canvas to insert under any large slash in the casing should you have the misfortune to suffer this fate. Tools should include suitable Allen keys and a lightweight folding multi tool with a chain tool built in is a good idea. The Dartmoor Classic contains some steep hills and having low enough gears is essential. We would recommend having 39 x 28 as a minimum bottom gear. In recent years compact chainsets have become popular. These typically have 50 and 34 teeth chain rings and allow you to achieve a low bottom gear without large jumps in gear ratios.

Check your tyre pressures. The most efficient tyre width for a road bike is 23mm and this size tyre should normally be run at 90psi or more. Wider tyres can be used if you want a more comfortable ride and can be used at slightly lower pressures. You should check the sidewalls and tyre for any cuts or wear before the event. It is also worth checking the condition of your rim tape.

If you are using an MTB bike then you ought to consider changing from "knobbly" tyres to "slicks". Again your local cycle shop can advise on the most suitable tyre to use.

Clothing

Safety is paramount, a helmet should be worn. Cycling shorts with padded insert are essential. Arm warmers are easy to pull up and down or remove as the weather changes. Make sure that there is no gap between your top and your training bottoms. Dartmoor is very exposed and even in May you may encounter some inclement weather conditions. We recommend taking a lightweight waterproof if there is the slightest chance of rain.

In order that you can be seen if and when it rains or Dartmoor mists descends then fit at least a rear light

Food

We will be supplying water and hopefully a powder supplement, bananas and other energy foods at the feeding stations. In addition to this, you should be equipped with two water bottle cages with large water bottles and whatever food you normally carry with you on a long ride. Energy drinks are a good way of increasing you carbohydrate intake during the ride. Supplement this with some solid food such as energy bars or fruit.

Having lots of small snacks during the event is the best way to keep your energy levels up. Energy gels, available at good quality cycle shops can also be carried to give you a boost towards the end of the ride. You are recommended that when your long rides extend over 1 hour you carry your "food of choice" and use it to ensure that it fits in well with your digestive system.

The evening before the event you should eat a carbohydrate rich meal and ensure that you well hydrated by regularly drinking water. On the morning of the event, try and have your breakfast 2 hours before your start time and eat a further small snack or piece of fruit before you set off.

The club trusts that you find the above useful and that it will enable you to enjoy your time on the bike, especially on May 11th, to the maximum and will return to the HQ safe and sound.

Dartmoor Classic Partners

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