ZINIO logo
Ride Fit

Ride Fit Ride Fit 2017

Looking for some bike fitness inspiration this winter? Then check out the new edition of Ride Fit magazine. Inside you'll discover how effective training through the off-season will give you the best possible start to your riding year when spring comes around. There's also expert advice on all this: - How to lose weight while still eating like a champion - Cycle-specific training that doesn't involve your bike - How to turn your daily commute into a training session - Specific training and fitness requirements for women - How to avoid common cycling ailments and injuries - Restorative eating to keep you going through the winter - Buying bikes that can handle the worst of the winter - The best smart turbo trainers rated - PLUS lots more!

Read More
United Kingdom
Immediate Media Company London Limited

in this issue

1 min
cycling superfoods #1 rice

Carbs are the nutritional king in cycling and in a lifestyle and diet that revolves around cycling, they should definitely not be eliminated (see p122 however – Ed). Working out where to source your energy for training sessions can sometimes be difficult, doubly so when you have to think about the best time to eat those carbohydrates, but rice is a great and easy way to get the carbs you require on board. HOW MUCH? The amount you should take on ultimately depends on the session you’re planning and your goal, but these general rules should help. For low GI (Glycaemic Index) carbohydrates, such as brown rice, aim for 40-120g. It’s a big range, and dependent on how big your ride is. White rice is a high GI food, so aim for 20-60g.…

6 min
ft - ft

Shedding a few extra pounds can make the difference between feeling like a seal when heading uphill or soaring up climbs like an eagle. Weight is hugely important in cycling, and in general health. Will Girling, head nutritionist at One Pro Cycling, shares his top tips to help you hit your optimum riding weight, and more importantly, stay there 1 / CALORIE DEFICIT This might sound silly, but if you’re ultimately not in a calorie deficit you won’t drop the excess body fat/weight you want. Even if you cycle 20-plus hours a week, if you have fast cake hands and you’re eating more than you’re burning, the pounds won’t come off. 2 UNDER STAND WHERE YOU ARE If you don’t know what you’re taking on board in general – let alone how much –…

5 min
how to fuel for the perfect race

WHAT YOU SHOULD EAT IN THE 72 HOURS AROUND YOUR EVENT SO YOU RACE WELL AND RECOVER QUICKLY Early morning spins, lunchtime blasts and training rides taking up your weekends – training takes hard graft, commitment and focus. Now’s the time for the icing on the cake – smart fuelling. Eating the right foods before, during and after your race or sportive will make an enormous difference. Effective pre-race fuelling can, in fact, enhance your endurance capacity by a massive 20 per cent. Your cake may be good, but icing will make it so much better! You’ll need to perfect your nutrition strategy in training, though, to find what works for you as an individual – just as you may prefer butter cream to frosting, your toleration for different foods under stress…

1 min
the female heart

Cardiovascular diseases are less common in women than men, and this is particularly true before the menopause. Whereas eight per cent of men between 55 and 64 have angina, only three per cent of women are affected. Despite this, cardiovascular diseases are still the leading cause of death in women. Regular exercise is an excellent way of preventing cardiovascular disease and stroke consultant Dr Suzanne Dawson believes that cycling is particularly good after the menopause: “Postmenopause, cardiovascular risk goes up, yet your joints are less forgiving. Cycling is good aerobic exercise without putting too much pressure on knees and hips.” It is important that women include some weight-bearing and muscle-strengthening exercises into their training to help prevent osteoporosis, which also becomes more common after the menopause.…

7 min
riding high

WHEN WAS THE last time you were overcome by a sense of awe on your bike? A realisation during or after a ride that the physical effort required matched your fitness perfectly. You lost track of time, giving yourself over to the cadence of your legs and the rhythm of your breath. A spate of new books, podcasts and thinking is reframing cycling as the ultimate mindful activity. Philosopher, cycling enthusiast and writer Ben Irvine’s book, Einstein & the Art of Mindful Cycling (Ivy Press, £8.99), explores the way that post-ride afterglow mirrors the benefits of regular meditation. “I find the cycling high 10 times better than the runner’s high, and I run a lot. On my bike, there’s a different depth to the buzz. I regularly have times when I’m with…

11 min
9 steps to double your endurance!

Once your fitness levels rise, it’s time to take your riding to a new level and up your mileage. The last few years have seen an increase in the number of UK multi-day sportives, while traditional audax events continue to flourish and massive overseas monsters such as the Haute Route become ever more popular. So how do we make the jump from getting out for an hour to riding a century; from riding a century to putting in a 12-hour day; from putting in a 12-hour day to riding several days in a row; and even from there to riding several days effectively non-stop on snatched sleep, French pastries and willpower? The answer lies in increasing your endurance: your ability to go long, rather than fast. The traditional approach would demand the…