Bike - Group Rides
Bike - Group Rides
Our qualified Coaches or Activators will lead a weekly group ride. Our weekly rides will take place mostly on Sunday mornings and will usually start at Everyone Active in Hemel. We will take on various routes around the beautiful local countryside.
If you have never been on a group ride before, don't worry - we all have to start somewhere and we are here to help. Contact the ride leader and they will be able to give you some advice and guidance.
Depending on numbers and abilities, we may split the ride up into different groups.
We will also be running brick sessions throughout the year which will incorporate a group ride followed by a run.
Anybody wishing to take part can book a place at the bottom of the main training page, (the link below will take you there. It important to book so we know who is riding and can get an understanding of various abilities and the numbers turning up. There is no charge!
Group will be led out by a ride leader (Coach or Activator) and (if there are sufficient numbers) a sweeper at the back.
Routes vary between 20 to 40 miles depending on ability and conditions.
Important: Before You Ride
Your bike should be in good working order before you turn up to ride. Before you set off from home, please make sure that you undertake an 'M-Check' - see the diagram below or click this link to see a video Click here
It is strongly recommended that you warm up before you ride. If you arrive a few minutes early for the ride, you can do this while you are waiting for the other riders. Warm-ups are often over-looked when riding, but is just as important as your warm up before a run. Click here for video
Being able to communicate with your fellow riders is important to ensure safety on the ride. Please use hand signals during the ride. If you are not sure what the basic singals are Click here for video
After a long ride, maske sure you cool down as this is very important for recovery. Click here for video
Club Rides Guidance
The Club have developed some guidance for riders Click here to read PDF
Equipment, Clothing, Hydration/Fuelling
Below are some hints and tips to help you on group rides:
1. Invest in Cycling Shorts — cycling bib shorts or long tights have a soft pad to protect your backside on long rides. Massively padded saddles won’t help you on longer rides: trust us on this. The only way to be comfortable in the saddle is to wear padded bib-shorts or tights, fit a decent saddle and ride until you get used to it.
2. Wear a Helmet - you won't be able to join a group ride without a helmet. It is essential for your safety. Helments don't need to be expensive - it's not hard to find one that’s comfy, light and affordable.
3. Pedals - to improve your peadling efficiency, we recommend that you buy clipless pedals and cycling shoes. There are a few differnet types of pedal out there, so read up about them before you buy. If you are not sure, one our club members can give you some general advice.
4. Cycling Sunglasses - ideally you would have a pair for riding in. They don’t need to cost the earth or make you look stupid, but they will keep your eyes protected from bugs, stones, sun and rain. Some versions feature interchangeable lenses, so, if you can, get one lens for bright conditions and one for dull, wet days.
5. Learn how to fix a puncture - Always carry a repair kit (including tyre levers, patches or new inner tube, and pump). When you’re miles from home and suddenly hear that hissing sound, you’ll be glad you learned how to fix it yourself.
6. Stay Hydrated - whether you prefer a water bottle or a hydration backpack, make sure you pack some fluid whenever you’re heading out. You can nearly always find somewhere to refill along the way, and most coffee shops are happy to oblige for free.
7. Fuelling - If you are riding for 60 - 90 minutes or longer you may need to carry some 'fuel'. Avoid the dreaded ‘bonk‘, where your body runs out of fuel and you grind to a painful halt. The body can carry around 90mins worth of glycogen for high-tempo efforts before it needs replenishing, or else will switch to burning fat. The problem with burning fat is that you can’t work at anywhere near the same intensity level. So keep consuming around 100 to 250 calories every 30mins, whether that’s energy gels, cereal bars or a banana. We like carrot cake, by the way.
8. Cramping is a common complaint when you start riding harder or longer than your body’s used to. One piece of advice often offered is to ensure you replace the electrolytes lost through sweating, either by drinking specially formulated sports drinks or by making your own (it’s basically fruit juice, water, and a little sugar and salt). No one knows for certain why cramps occur, but this seems to help.
9. A recovery drink after a long, hard ride will help the body repair itself, in conjunction with some rest. Key to this is protein, so aim to consume around 15g to 20g within 30mins of finishing if possible. There are plenty of pre-mixed recovery drinks on the market, or you can have fun by making some.
10. Lastly, Smile! Riding bikes is fun. Acknowledge other riders, enjoy yourself, then eat cake, and don’t worry too much about having the ‘right’ gear or the ‘best’ bike. The best bike out there is the one that you enjoy riding.