Thanks to the dominance of British road riders such as Tour de France winner Chris Froome, Olympic legend Bradley Wiggins and speed demon Mark Cavendish, more people than ever are taking to two wheels and rediscovering their competitive streak. But it doesn’t matter how much cash you spend on the latest and best bike or essential high-tech gadgets and kit, because you’ll only ever go as fast as your training and diet plan allows. Here are some tips from the professional riders of the Ford EcoBoost cycling team – put their advice into action and increase your saddle speed and stamina.
EAT LIKE A CHAMPION
WHY Your body is just like a car: fill it with premium fuel and it will blast through the kilometres smoothly. But feed it with poor-quality rough stuff and your engine will suffer. For pro cyclists like Ford EcoBoost rider Nikki Juniper, fuelling up for training and racing, and ensuring they give their bodies the nutrients they need to recover faster, is vital to their success.
HOW “It’s not uncommon for us to ride up to 1,000km per week, so things like porridge, protein pancakes or scrambled eggs on toast are perfect, especially to get you through the first part of any journey,” says Juniper. She suggests a breakfast containing both carbs and protein to maximise your muscles’ energy stores.
PUSH IT WITH YOUR PALS
WHY We all know how hard it can be at times to stick to your training schedule, especially when the session planned is a long and hard road ride and the British summer time is living up to its grey, wet and windy traditions. That’s why cycling with a group of mates can help motivate you all to push yourselves harder, thanks to a bit of friendly rivalry – no-one will want to be the slowcoach of the group.
HOW “You gain a lot from training with others, especially on the road,” says Juniper’s Team EcoBoost team-mate Sophie Fennell. “It allows you to watch and understand how other riders ride, and you can pick up new techniques and skills.”
BE SMARTER IN THE SADDLE
WHY Unless you’re riding exclusively in the Netherlands, sooner or later you’re going to face riding up a dauntingly steep hill or a stretch of seemingly endless incline. The good news is once it’s conquered the downhill bit is easy. Until then you need to nail your approach so you can actually get to the top in the first place.
HOW The key is never start too hard, hoping that will get it over and done with quicker. “Keep a good cadence [speed of pedal turnover], rather than grinding out the higher gears,’ says Juniper. A controlled and consistent approach is the best way to make steep climbs as easy as possible, then all you have to do is enjoy the view – and the descent.