To avoid overtraining, gradually build up your Saturday or Sunday ride by 20-30 minutes each time. These sessions aren’t about bagging Strava segments, so focus on riding easy and getting miles in your legs. Route planning On the surface these materials seem to be a great solution, but it is very clear that material technology is moving far faster than current waste infra-structure in the UK. For cycling recovery, make sure you’re restoring your body’s carbohydrate stores and taking on protein within 30 minutes of your ride. You’ll thank yourself tomorrow. Your long ride starts way before you get in the saddle. Here are our top tips to get you to your long ride feeling strong and confident. Where to start Don’t neglect your core, as this will give you balance and stability in the saddle and help prevent any weird posture, which can hurt down the line. Recover strong

Don’t burn all your matches in the first quarter. Aim for a steady flame — you’re endurance pace, also known as Zone 2 (for those who ride and train with data), feels relatively comfortable and you should be able to hold a conversation. or more. It can sound like an impossible distance, especially if you’re new to long distance riding. So mentally break down your ride into sections. Long distance is all about efficiency. A clean, freshly lubricated drivetrain is far more efficient than a dirty one. Otherwise, you are wasting watts turning gritty gears. You’ll also get intimately acquainted with your saddle, which means your rear end will likely develop some aches and pains throughout the ride. Practice shifting your position, and taking regular standing breaks to take the pressure off. And padded shorts go a long way. Fuel. A lot.This is largely due to their formulation, with natural ingredients only and no artificial additives that can sometimes make your gut feel uneasy.

According to McGregor, a recovery drink is ideal if you haven't got time to sit down for a meal. 'So if you’re coming in [from training] and you’re going to have breakfast or lunch within half an hour, it's not a problem,' she says.

Training for long distance cycling

You need a lot of carbs. Sometimes it’s hard to keep eating, so don’t be afraid to drink your carbs too. I thought that I might have some trouble with the caffeine gels when I first tried them, but I don’t have a single issue to report!

I eased myself into it by trying my first gel during a long easy run and as it went down perfectly fine, I then started practicing taking a gel during speed sessions and long run workouts. It’s only a few weeks ago that I decided to finally get over my fear of energy gels and to start practicing with them ahead of future half marathon races. Instead, try adding 10% to your weekend-long rides to develop leg strength, aerobic fitness and the all-important mental toughness to go long. Pedal smarter, not harderI had such a positive experience with all the other Veloforte products I tried that it was the only brand I was willing to trust with gels, and I’m so glad I did. Taste and texture