Dear Reader,
With the summer months upon us there could be no better time to get on your bike to join me in supporting children’s charity Place2Be! The charity is calling on people across the UK to gear up for the London to Brighton Cycle challenge on Sunday 8 September, to raise funds to help transform children’s lives.
The challenge will see thousands of cyclists put their pedal power to the test for a 54-mile scenic ride from city to coast. Setting off from Clapham Common, the route passes through Mitcham, Carshalton, Chipstead, Banstead and Haywards Heath, finishing on the sunny Brighton seafront.
So why am I asking you to take part? Because beyond this being a fantastic chance to get fit and enjoy the cycle ride of your life, I know just how crucial the work Place2Be does with children is and the difference that your support will make. While some of us are fortunate enough to recall happy childhoods, this is not the case for all. Childhood can be a difficult, challenging time and I firmly believe that children need to have someone they can talk to, who will listen, when they need it. Place2Be provides just that. Working in schools across the UK, the charity supports children to cope with all sorts of issues including bullying, bereavement, family breakdown, domestic violence, neglect and trauma, helping them to grow up healthy, confident and resilient. You can help them to continue to do this.
Registering couldn’t be easier – call 0207 923 5553 or visit http://www.place2be.org.uk/support-us/fundraise/up-for-a-challenge/bike/london-to-brighton-cycle-ride,-sept-2013/ There is a £35 registration fee and a minimum sponsorship target of £100. But you’re not alone – Place2Be’s fabulous fundraising team will help you with fundraising and training tips and support you along the way!
So please, gear up for this cycle challenge today and help Place2Be to give more children the brighter futures that they deserve.
Happy cycling!
Craig MacLean
Craig MacLean’s Top 5 cycle challenge training tips
To get you geared up for the London to Brighton Cycle challenge, here are some of my top cycle training tips.
Be Safe – Always wear a helmet and highly visible clothing when training on roads. Also ensure that your bike is set up correctly to avoid injury – specialist bike shops can help make sure that your saddle, stem and handle bar positions are adjusted to suit your body for a safe and comfortable ride! And try to avoid busy roads!
Fuel yourself – Just as a car won’t run without petrol, you’ll struggle to cycle far without fuel! Eat a small meal or a large snack an hour or two before training, and take extra food supplies with you if you’ll be cycling for over an hour. Always take a bottle of water with you to stay hydrated along the way.
Train in intervals – Alternate short, high intensity bursts of cycling with slower, recovery phases to help improve speed and stamina. These intervals can last from 30 seconds to 10 minutes – the fitter you are the longer they can be. Interval training will help to boost your cardiovascular efficiency. It’s also a great way to break up training sessions and keep you focused.
Rest – Giving your body a chance to rest is an essential aspect of training. Take at least one day a week off from exercise, and be careful not to push yourself too hard in each training session. Listen to your body – take extra rest days if you are feeling over-worked to avoid injury and exhaustion.
Set yourself goals – Break your long-term goal into several short-term targets. For example, if your goal is to cycle 54 miles for the London to Brighton Cycle ride to raise funds for Place2Be set yourself weekly training targets in the lead up to the event to build your distance up gradually. Each target you hit is another great achievement and will get you closer to achieving your goal on the day of the challenge!