Preparation
Preparing for the Petersfield Ups & Downs
Cycling is great fun, and we have devised a route that will take you through some of the most stunning countryside in England. It is a bit longer and a bit hillier than many of you will be used to, but do not worry. With a bit of preparation and practice not only will you be able to complete the course easily, but you will really enjoy it.
By far the most important thing before your ride is to be comfortable with the bike you are using and have it well set up.
First, make sure your bike is in good condition. If you are not familiar with bike maintenance why not take it along to Owen's or another bike shop near you and get it serviced. Far better than running into problems half way up Butser.
Bikes are a superb way of turning human energy into locomotion, but if you have not set up the bike correctly for you then you will be wasting considerable energy, and the hills will seem twice as steep!
Your seating position is the most important thing. Forget about the advice you learnt as a child that said both feet must be flat on the ground. That's too low, and inefficient.
The saddle should be as level as possible. If you position the saddle nose down it is actually harder to stay on, as there is a tendency for your hips to roll forward and slide down the saddle, which in turn puts more pressure on your arms and hands, which will leave you feeling uncomfortable in a very short time.
Most saddles can be slid backwards and forwards, which determines how well you are balanced on the bike between the seat and handlebars. Too far forward and most of your weight will be on the saddle. Too far back and you will have excessive weight on your arms, hands and handlebars. As in most things in life, they key is to find the right balance, and it is worth experimenting a little to find out what is best for you. Many cyclist recommend starting with a position called "KOPS"; Knee Over Pedal Spindle. It sounds a bit technical, but is really easy to achieve, although you will need a friend to help you. Drop a plumb line (bit of string with a nut tied on the end will do) from the bump just below your patella (knee bone), with the pedal in the forward and horizontal. The plumb line should run through the centre of the pedal spindle. Then have a ride, and afterwards move the saddle backwards or forwards to find the most comfortable position for you, which will usually have slightly more weight on the saddle, than the handlebars.
Finally, set the saddle height. With your pedals in the vertical position your leg can still be flexed a touch with the heel on the pedal. If the saddle is too low you waste energy and put too much stress on the knee joint at the top of the pedal stroke. If your saddle is too high, your knees will hyper-extend and your pelvis will rock side to side. Again this is bad for your knees and will also create more friction in the saddle area (very unpleasant!).
If the bike seems a bit far from the ground now then just tilt it slightly when putting your foot down. You don't need to be able to put both feet flat on the ground.
There is a real skill in the simple act of pedalling, which will allow even unfit riders to cover long distances. The key thing to remember is to maintain a higher pedalling rate by staying in lower gears. Staying in higher gears all the time is the best way to guarantee stiff legs for several days after the ride. The way to learn how to do this is by pedalling slightly faster than feels comfortable. Once you get used to it up the tempo again. A range of 85-100 pedal revolutions per minute (cadence if you want to use the correct term, and sound like an expert).
Keep the tyres pumped to the manufacturers’ recommended pressure (written on the side of the tyres). Any good bike shop can sell you a inexpensive gauge to measure the pressure - much more accurate than giving them a squidge with your fingers. The benefits are making the ride more comfortable, lessening the risk of a puncture and most importantly, making the ride easier (and more enjoyable). If you have a mountain bike, we recommend getting the knobbly tyres replaced with road tyres, as the knobbly ones will absorb lots of your energy, without getting it down on the road where it is needed.
As for training, do not just go out for one long ride the week before. Mix some cycling in to your weekly routine in the weeks leading up to the event so that you are both comfortable with riding and do not have the stress of possible bike problems on the day.