Saturday, 9 April 2022

Tri-Vets event - 15th June 2022

 

 Note: Entries close May 31st.

You are cordially invited to join CTC South West London on Wednesday 15 June for the 2022 Tri-Vets ride, with three choices of ride length from 50k m to 100 miles. The entry cost will be £5 including refreshments at lunch and at the end of the ride. The cost will be finalised at the end of April.

The Triennial Veterans ride is a CTC challenge ride organised by various CTC member groups around the country. To quote the CTC:

“This is a fun challenge which CTC groups have taken part in since 1928, our Golden Jubilee year and to encourage those aged 50 and over to have a go at riding 100 miles within a 12-hour time limit.

The rides are also a great sociable occasion, with many groups choosing to include a sit-down lunch stop and refreshments along the way. For members, it's a chance to catch up with old friends, make new ones and discover new routes to ride.”

2022 event

CTC South West London is running a Tri-Vets ride in 2022, following successful events in 2016 and 2019. It will follow a similar format, starting and ending (and stopping for lunch) at Brockham Cricket Pavilion, with options of 100 miles, 100km or 50km. You don’t have to be a veteran (defined by the CTC as aged 50+) to ride, although badges are available to veterans completing 100 miles within 12 hours.

Most people choose to ride in a led group, with groups starting between 8am and 11am.  The routes are rolling rides based on the Surrey Cycleway:  scenic, with little technical difficulty. Lunch and tea at the Pavilion, and pubs and cafes on the routes for those who need a little more.

Entry cost has now been finalised at £5, payable in advance and the event is limited to 80 riders, so please email Brian Greenwood first to secure a place. Brian will send out the registration form in early May. Please then return the entry form and payment as soon as possible.


Here's the map of the 100 mile route, for information.


 

More detail on the routes can be found at:

https://www.plotaroute.com/route/800655?units=km for the 50 km route;

https://www.plotaroute.com/route/800690?units=km for the 100 km route; and,

https://www.plotaroute.com/route/760851?units=miles for the 100 mile route.


More info here

For a review of our 2019 event click here

Tuesday, 5 October 2021

Ride Across Britain 2021

By Sue Foster



‘More is in you’. That is the tagline of Threshold Sports, the company behind Ride Across Britain (RAB), a 960 mile endurance cycling event which takes place over 9 days every September (except when a pandemic gets in the way). It was conceived by Threshold founder and Olympic oarsman James Cracknell in 2010 who wanted to create a cycling event that would challenge individuals, get people outdoors and achieve something new and exciting in a supportive environment.

2020 was a big birthday year for me and having decided that I needed to mark the occasion with a cycling challenge, I  signed up for RAB in 2020. Training started in January and I just began hitting the milestone rides when Covid struck and the event was pretty soon cancelled. So, roll on to 2021. Training became like a job, four sessions per week which included a short fast ride, our Wednesday CTC rides,  some of which I did with the A group to improve my speed and distance and if the weather wasn’t good, an hour or so at home on the Wattbike. Whilst coping well physically with the training, as September approached, my anxiety levels had increased to a level that was well outside of my comfort zone and my view of the world completely shrunk to cycling, RAB and kit that need to be purchased for the trip. In order to make the challenge ‘tougher’ James Cracknell decided that RABBERS would camp in a festival-style atmosphere each night. Now I am not a seasoned camper by any means so this was yet another aspect of the trip that I needed to nail beforehand. With a newly purchased airbed I camped out in a tent in the back garden for a few nights and then got up early in the morning to cycle.

Not wishing to raise expectations, or create an atmosphere of suspense at this point in the account, I will issue a spoiler alert; I didn’t make it to JOG but did cycle the length of England in 5 and a half days a feat of which I am extremely proud. For a blow by blow account of my RAB journey read on…….

After a rather fraught and delayed train journey down to Penzance, I arrived at the RAB campsite feeling extremely nervous and stressed. Threshold is renowned for its excellent logistics and organisation and the campsite  (think Glastonbury without live music) was incredible; a dining marquee feeding over 1000 people each mealtime, a staff of medics and physios each with their own treatment areas, drying marquees for wet gear, shower cubicles which were transported to the next campsite each day and for those with time or energy to bother about their appearance, a tent with hairdryers and mirrors.

The only good thing I could latch on to at by this stage however was the fact that, at long last, tomorrow I would start cycling and the impending event would become  a reality. Tent located, dinner eaten, I snuggled into my sleeping bag for a  fitful few hours sleep before joining the start line at 6:30 the following morning.

DAY ONE Lands End to Okehampton 104 miles, 9042ft

At Lands End Base Camp
 

 

 

 

 

 

 

 

The RAB alarm clock of Queen’s ‘I Want To Ride My Bicycle’ was blasted around the campsite at 5:30 just to alert anyone who wasn’t fully awake by then that the adventure had begun. Being very aware that I would be one of the slower riders, I pushed my way to the front of an ever-increasing crocodile of riders approaching the start line at 6:30. I knew I was going need every minute of riding time until the 7pm cut off to reach Okehampton. In any event, the journey had started and in theory all I had to do to get to JOG was keep pedalling.


St Michael’s Mount was the first real landmark of the morning, glimpsed through drizzle it still looked impressive. Today’s route was to cover some 17 climbs according to Strava, the highest being the Minions on Bodmin Moor at 980 ft. The sun came out and I actually remember enjoying some early parts of the morning.

Around lunchtime, rumours began circulating that there was a road closure somewhere ahead so we would be taking a diverted route. Well, with lovely sunshine and fellow cyclists to chat to, who would be worried about a little detail like a change in route?

I ticked off the place names and climbs and conquered the Minions. Surely, I would reach Okehampton soon? The total elevation reading on my Garmin was telling me that I should be there already. Threshold have very strict rules regarding cut off times at pit stops and at the end of each day. If you arrive outside of the cut-off times you incur a strike. And three strikes and you are out of RAB.  On the face of it this might seem harsh however despite being a rider who was constantly under the time cosh, I can see why it is necessary for such a large event.

So, approaching the finish line along with a few other slower riders, at 7:10, I had an impending sense of dread that a strike was heading my way. We were greeted on the finish line by Andy Cook, the wonderfully supportive race director who announced to the relief of us all that no one would get a strike today as the road closure had resulted in an extra 800 ft of climbing! An unfortunate young RABBER had collided with a vehicle sustaining a head injury and had to be airlifted to hospital in Plymouth. He spent a week unconscious but hear he has now recovered, thankfully.

DAY TWO Okehampton to Bath 113 miles, 7680ft


Not quite so much climbing today but still a challenge with Cothelstone Hill and Cheddar Gorge on our route and longer than originally planned as our overnight stop was changed a couple of weeks before the event started. So, once again the clock was ticking. A fair few riders either missed cut off times at the pit stops today or threw in the towel and got on the broom wagon, however with the support and encouragement of the chaperones, I reached Bath, but 20 mins after the 7pm cut off and I incurred my first strike.

The chaperones are the guardian angels of  RAB. This amazing team of 30 riders – mostly men  - just love riding their bikes and are recruited by RAB to support, help and supervise RABBERS out on the route. Mainly strong club riders and even one Olympian (Nathan Robertson) they were expert at sussing out who should be left alone, who wanted to chat and certainly on the first day, sniffing out who had and who hadn’t completed the training programme.  

DAY THREE Bath to Ludlow 93 miles, 5489ft

Today was billed as one of the most beautiful days for scenery; Chepstow Castle, Forest of Dean and the Wye Valley,  finishing in the lovely town of Ludlow and yet another race course. 

 
By RAB standards, it was one of the easier days and I finished well within cut off time – a result! Although very picturesque, Ludlow race course is situated near a rail line and a poultry farm, however after 3 hard days of riding neither the trains or the turkeys kept me awake for long.

DAY FOUR Ludlow to Haydock Park 107 miles, 3589ft

A day we were all looking forward to (the shortest distance and virtually no climbing) the route took us  through Herefordshire and on into the flat plains of Cheshire. I had high hopes of getting in at a reasonable time, having a leisurely shower, dinner and sorting out my kit. A few of us arrived together at 5:45pm thinking we had done well until bumping into a young guy Chris who told us that he had arrived in at 1:30pm, had food, showered and an afternoon nap! We told him we hated him ( he was actually a lovely guy). The serious point is though that for these faster riders, they crucially get more rest time than those of us out riding for 11-12 hours each day.

DAY 5 Haydock Park to Carlisle 120 miles, 6430ft

A memorable day in may ways and not all good…

A lovely sunny morning and  the Cheshire lanes were proving wonderful cycling ground as we  headed north towards the Lake District. With 900 riders taking part, I guess accidents are inevitable however when a rider comes off and is badly injured it brings the potential dangers of cycling into sharp focus. I was cycling with chaperone Jamie, a retired GP  when the rider behind me skidded on a gravelly and potholed downhill section. I heard the crash and we ran back to find that the rider was unconscious and breathing heavily.  An ambulance and RAB support vehicle were summoned and once further help arrived, I was told to carry on cycling. We later learned that the rider thankfully regained consciousness in the ambulance.  His helmet which had sustained severe damage had most certainly saved him from a bad head injury. He was ‘lucky’ to escape with 3 broken ribs, a fractured collar bone and a punctured lung.

Day 5 includes one of the iconic climbs of RAB; Shap Fell. I knew I would be hard pressed for time and having stopped for the accident I was one of the last to leave pit stop 2. The afternoon was scorching and en route to the start of the climb, I acquired the company of three chaperones, Tom, Jim and Richard who made getting me to Carlisle by 7pm, their afternoon project. Shap isn’t so much steep (nothing greater than an average 2.6 % gradient) but just long, very long. It was clearly decided that I needed distracting from the task in hand and Richard took up the mantle of entertainer in chief. He is from Lancashire, with a broad accent and made me laugh so much I nearly fell off my bike as he recited all verses of ‘Albert and the Lion’ whilst ascending Shap. If you don’t know this monologue, Google it, its hilarious.


Reaching the summit at 1400ft there still lay another 23 miles of undulating road to Carlisle to cover within our time deadline. The chaperone trio decided to give me a cycling masterclass. Reaching ridiculous speeds on the downhills I pedalled my way to camp under a volley of orders to ‘change gear’, ‘keep pedalling’, ‘keep on my wheel’. We made it with 2 minutes to spare and it felt wonderful. I had never ridden so fast in my life. Little did I know that that was to be my last full day of RAB.

 

DAY 6 Carlisle to Edinburgh 62 miles, 2510ft

Leaving Carlisle on a drizzly grey morning, a route landmark was in sight – the Scottish border. I had cycled the length of England in 5 and a bit days which felt like a real achievement. Like many cyclists, I had often experienced neck and shoulder pain after long rides so I didn’t pay too much attention when I felt the muscles in my neck stiffening up late morning. Stopping to stretch off the bike usually did the trick however I found myself stopping more and more frequently and realised that I was finding it hard to actually hold my head up. My discomfort and difficulty was spotted by one of the passing chaperones and he suggested that we pull off the route into a service station to check my neck out. Following him across a couple of roundabouts I realised that my ability to look up, or left or right was non-existent, not an ideal situation for a cyclist! It was pretty apparent that I couldn’t continue and would have to get on the broom wagon, the worst outcome and certainly not the option I wanted. I joined the band of that day’s retirees on the bus as we headed to Edinburgh.

Once back in camp I sought out the services of the physios who gave me a pummelling and applied some of the new wonder Rock Tape with the aim of my neck feeling better the next morning allowing me to continue cycling.

DAY 7 Edinburgh to Strathdon

Cycling that morning very soon revealed that my neck was still an issue and after ploughing on over the Forth Bridge to a small town called Kelty, I knew I couldn’t continue. With a heavy heart, I called the support crew and consoled myself in a café with a coffee and a sausage roll whilst waiting to be collected. This would be my third strike, so the end of RAB for me. A grim day on the broom wagon which would wend its way to Strathdon lay ahead.  We picked up casualties of the gastric bug that was sweeping through the camp as well as a guy having an acute hypoglycaemic episode and others who had stopped riding for one reason or another. Strathdon was my last night on RAB and I travelled to Inverness and homeward the following day.

I do feel disappointed that I didn’t make it to JOG but have taken solace in the fact of what I did achieve. RAB was an amazing experience; cycling through beautiful and varied countryside, meeting a raft of wonderful supportive folks and achieving that incredible feeling of knowing that I have transported myself, under my own steam, from Lands End to the Scottish border.  So, do I regret signing up for it? Not at all. It pushed me to limits that I would not have thought possible and an opportunity to see if there was more in me!

POSTSCRIPT: I have now seen a specialist physio/bike fitter who has diagnosed Upper Crossed Syndrome as the reason for my neck pain and lack of movement. He assures me that this fancy sounding ailment is very common in long distance cyclists but the good news is that it is easy to correct with exercises.

Sue Foster

September 2021

 

Tuesday, 11 February 2020

Neil Crocker's Paris to Brest and back, 2019


Fancy a ride?

Well then, let’s meet with the others at the castle.  It will be a longer ride than usual, 1215 Kilometres (755 miles).  Hills?  A few, totalling less than forty thousand feet, though, so don’t worry.  Pace?  Well, we have to be back in ninety hours.  Food?  Sleep?  We’ll deal with that as we go.

Some achievements deserve special acknowledgement, and the rest of this issue is given over to Wayfarer Neil Crocker, who this year completed the Paris-Brest-Paris (oh, and the thirteen practice rides, two of them 600 Km long)..........



Paris-Brest-Paris 2019    by Neil Crocker

In 1891 Charles Terront, a professional cyclist, and 206 other French cyclists set off from Paris to race to Brest and back to Paris, a distance of 1200km (750 miles). Some were using solid rubber tyres whilst others, including Terront, were using the new fangled pneumatic tyres. He won the race, arriving back in Paris in just under 3 days. 
The race was repeated every ten years until 1951. But now the ride is no longer a race and the aim is merely to finish. It is held every four years and organised by the Audax Club Parisien.
In August this year I joined 6000 cyclists from all over the world and set off from Paris to ride to Brest and back to Paris in less than 90 hours.

The Build Up
Last year I completed my first 600 km ride, half the distance of PBP, and finished with only five minutes to spare (See The Sou'Wester, March/April 2019). So I knew I needed to do plenty of training to stand any chance of completing.
In order to qualify I needed to do a series of audax rides at 200, 300, 400 and 600km but in addition I rode another thirteen rides, including a second 600km ride. I didn't seem to get any faster but it helped build my confidence and refine my riding position and luggage options.
The start was from within the grounds of the chateau at Rambouillet, southwest of Paris. I needed to be there on Saturday, the day before the ride, to have my bike checked and to register. After that I wandered around and met a few of the others riders I knew from previous audaxes before heading back to my hotel.
The main start was in groups of about 200 at 15 minute intervals in the late afternoon on Sunday. So everyone has to ride through the first night to build up enough time in hand before considering sleeping. My start time was 18.30, so on Sunday I had a late breakfast and lazed around at the hotel before checking out and driving back to Rambouillet. 
Finally 18.30 arrived and 200 eager cyclists from my start group streamed over the start line, along the cobbled tracks lined with cheering families, and out through the gates of the chateau onto the roads.
After all the planning, training, qualifying and getting to the start it was now happening. Only one thing was left to do - pedal to Brest and back. Nothing else mattered.

The Fast Start
The first few kilometres were hectic. Group riding skills were variable to say the least. Groups were forming and then breaking up frequently as people decided they wanted to go faster or thought they were using up too much energy and slowing down. After a while things seemed to calm down as the pent up adrenaline subsided and people settled into the ride.
I was going at a pace I knew I couldn't maintain for too long but I was enjoying it.
After an hour or so some of the riders who had started fifteen minutes after me started to pass. The first few were moving at a pace I couldn't manage but after a while a well disciplined group of about eight passed. "I'll have some of that", I thought and accelerated onto the back of the group. Luckily the rider at the back of the group was a big Danish chap who provided a lot of protection from the increasing headwind and I realised I was working no harder than before - but now doing 20mph! Also the two riders at the front of the group were riding side by side and seemed quite happy to pull the group without any rotation.
I sat in this group, passing lots of other riders and picking up a few, wondering if it would be like this all the way.
Unfortunately it didn't last. After about half an hour the discipline seemed to break down and the group fractured. But I had enjoyed the speed and the time in hand it had given me. I never did find another group like that.

Into The Night
Most of route so far had been on long straight roads, with few cars, and through the countryside but through every village there were cheering crowds at the side of the roads. As the sun went down the sight of red bike lights into the distance appeared. It felt good to see all the cyclists heading in the same direction with a common purpose. When I got to a roundabout at the top of a long straight incline I did an extra lap just to see the line of white front lights coming towards me.
After 118km I reached the first control at Mortagne-au-Perche where food was available. After problems digesting food towards the end of previous long rides, I had planned to stop at every control and have a proper sit-down meal wherever possible. So that's what I did, despite the queues.
I was back on the bike within 45 minutes and heading off through the night. It wasn't too cold and although there were no big groups to join my pace was still good.
I arrived at Villaines-la-Juhel (217km) about 4.20am with four and a half hours in hand having averaged 15mph moving speed since the start. Had I gone out too fast? Would I pay for it later on? I didn't know, but I did know another sit-down meal was needed so that's what I had.
The next section felt harder and I was riding alone but by 9.40 I was at the control in Fougeres (306km). I was half way to Brest and had only taken 15 hours to do it. So another queue, another sit-down meal, a sleep on the grass in the sunshine and I was on my way again by midday.

The Pace Slows
From here to the end of the ride my pace could best be described as 'slow and plodding'  or 'controlled' if you were feeling more charitable.
Soon I found myself in a big group of maybe thirty. We were all content to just pootle along chatting in the afternoon sun. No one was pushing the pace. It was just what I needed. I had time in hand and just needed some easy kilometres.
Sixty kilometres later I arrived at Tinteniac for another hour of queuing and eating, and 30 km later at Quedillac for food and a sleep on the grass.
The next control at Loudeac (445km) had really long queues so I pushed on, without food, to St Nicolas (488km) where I rewarded myself with two hours sleep in a real bed.
When I left at about 2.30am, Tuesday, it was surprisingly cold so I put on all my layers but was still a bit cold as the temperature got down to 4°C that night. I was glad to reach Carhaix (521km) to warm up a bit and prepare for the final push to Brest.
Between Carhaix and Brest lies the Roc Trevezel, at 380m the highest point on the ride. The gradients aren't very steep but it was a long drag to the top. The descent was long and fast, tempered only by the knowledge that in 80km I would slogging up it in the other direction.
There was a strange sense of elation on approaching Brest but I tried to remind myself that this wasn't the end, only the half way point. At the control I relaxed a bit more than usual and sent a few texts. I arrived in Brest in around 39 hours, spent about two hours there, so had 49 hours left to get back to Paris.
I hoped this would be long enough but didn't know how my body would react to the distance. I had ridden 600km four times before. In 2017 my Achilles tendon gave out on a ride, in 2018 it waited until the next day to tell me it wasn't happy, but the two 600km rides in June 2019 were completed without Achilles trouble. I was also wary of nerve damage to my hands and saddle issues.
So from now on it was a journey into the unknown. All I could do was keep eating, keep moving forward and hope everything worked out.

The Return Starts
The climb back over Roc Trezevel wasn't as bad as I feared and I celebrated at the next town with a visit to the patisserie and a rest in the sunshine.
On the first half of the ride I had eaten almost exclusively at the official controls but there were other options. All along the route people had set up stalls to help the riders. These varied from tables at the side of the road with bottles of water to marquees where whole villages had got together to have a party and were supplying barbecue food to anyone who wanted it.  On the return I made increasing use of these to lift the spirits and keep me going between controls.

As I entered Meneac at 2am on Wednesday morning, with the temperature hovering around 5°C, the streets were deserted but ahead I saw a light shining out. A garage door was open and a few cyclists were milling around. A family had set up a table in the garage and were serving food and hot drinks to passing cyclists. This was incredibly welcome. All they asked in return was that when you got back home you sent them a postcard.

All the controls were very busy and as well as queues for food there were people sleeping everywhere. Some headed for the queues for the dormitories while others made use of any quiet (or not so quiet) corner they could find. Corridors were full of bodies, some neatly wrapped in foil blankets, others looking as if they had just fallen and couldn't get up. Restaurants had people sitting with their head down on the table, or lying around the edges of the room.

When I had eaten at the Tinteniac control all these prime locations were full and it was still too cold outside to consider al fresco sleeping. However a friend pointed out an unoccupied area under one of the canteen tables. I thought there's no way I'll get to sleep there in such a noisy environment.

Two hours later I was awoken by someone pushing a chair leg into my back and walking off. I don't think they even knew I was there.

The day warmed up to about 27°C and I pedalled along feeling all was well with the world. I stopped at another roadside house with a display of all the postcards he had received after PBP four years ago. I found a couple from people I knew, had some coffee and crepes, and picked up an address for my postcard later.


The Home Straight

Slowly but surely the kilometres were passing and I was getting closer to Paris. I was getting to each control in time, eating and sometimes sleeping. Occasionally I was leaving after the cut-off time but knowing I could make up the time before the next control.

After 1000km I got to the town of Villaines-la-Juhel. It had been dark when I passed through here on the way to Brest but now at 6pm it felt like a full carnival was happening. The town only has about 3000 inhabitants but 400 of these were volunteering at the control. And it felt like the rest were lining the streets cheering on the riders, playing in bands or dancing. The small children were carrying trays for the weary riders from the canteen servery to the seating areas.

Everyone was involved and welcoming. It really summed up the spirit of the whole ride.

I had to push on but 5km outside the town, as the sun went down, I chose a comfy south-facing verge to have a snooze before the last night on the road. Wednesday night was just as cold as Monday and Tuesday and the roadside stalls helped when feeling low between controls.

The last control before the finish was at Dreux (1171km). I arrived here at 7.30am on Thursday and knew I had five hours before I needed to finish and only 44km to go. I felt a great sense of relief knowing that, barring disasters, I was going to make it.

Those last kilometres were undertaken more like a lap of honour with the pressure taken off. The legs felt good and I took time out for another patisserie stop for a final refueling.

I was soon back inside the chateau grounds, crossing the cobbles and across the finishing line.

Get the brevet card signed, eat a meal, have couple of hours sleep, catch up with friends, cheer the other riders in.

There was no enormous sense of elation. Just a feeling of satisfaction in a job well done, finishing what I set out to do three years ago.



A few stats.

Distance                      1215 km  (755miles)
Elapsed Time              88 hours 12 minutes
Moving Time               59 hours 19 minutes
Average Speed            20.5 kph (12.7 mph)
Climbing                     11,465 m (38,200 ft)
Calories Burnt             35,948    (according to Garmin)

Simon Lambourn's cycling efficiency tips (March 2020 Sou'Wester)


Cycling secrets: Get more miles out of your energy

By Simon Lambourn, with advice from Janice, Mark and Neil

Does your cycling sag in the afternoons?  Do you ever wish you could do more miles without feeling drained?  Do you feel too drained to go out riding the day after a big ride?  Me too.  I’ve been wondering – and investigating - why my imperfect body can’t keep up with that person ahead of me who makes it look so easy.

I’m never going to be a racer, but this article is about making the most of what you’ve got: how to ride a bit further, or a bit faster, without more effort.  You will already know some (maybe most) of this but I hope there are a few new things you can try out.

There is a basic problem: it’s difficult to absorb enough calories on the day to match your energy output.   (That’s why some people refer to longer Audax rides as an eating contest.)  There are three ways to tackle this: eat the right food at the right time (inputs); use less effort to propel the bike (outputs); and improve how you convert your stored fuel into effort applied to the pedals (efficiency).

Inputs: Eat the right food at the right time:  For the full scoop see the article by Paul James and Louise Gagnon in July/Aug 2019’s Sou’Wester.  To summarise: 

•  The day before: eat slow-release carbohydrate (brown rice/pasta) and lighter proteins (chicken, fish). Ensure you are fully hydrated.

•  Before the ride:   Ensure you are fully hydrated.  Eat low-protein, low sugar carbohydrate such as bananas, whole wheat bread/bagel with peanut butter

•  On the ride: Graze on sugary carbohydrate and water, and a bit of salt – keep hydrated.  Jelly Babies, dried fruits, energy bars/gels.

•  Lunch: sugar and hydration: Coca-cola, lemonade, caffeine; jam, banana, nutella, rice pudding, Soreen cake – but no fats (no butter)

•  Just after the ride: in the first 30 mins after the ride your body will rapidly store energy if you give it sugary things: Jelly Babies, sweet biscuits, jam, banana.  Keep hydrating too!

•  Later: higher protein and slower-release carbs will help your recovery ready for tomorrow

Outputs: Use less effort to propel your bike:  I wrote about this on the Wayfarers blog in July 2017.  Briefly:

•  Air resistance is the real killer, especially at higher wind speeds: follow another rider (taking turns to lead, of course), keep low on the bike when the wind is high; keep your bike and your body/clothing as skinny as possible.  Or just cycle slower: it uses less energy to get the same distance.

•  Carrying extra weight up a hill takes work: do you need all those tools in your pannier?  Or all those pairs of shoes for your tour?

•  Smaller effects from tyre rolling resistance (wider tyres are good, and stick to the smooth part of the road!) and transmission resistance (look after your chain).

Efficiency: Each of these takes practice, and might be expanded in a future article:

•  Don’t “go into the red”: anaerobic respiration, where you don’t have enough oxygen and produce lactic acid, uses 18x more energy to do the same work (yes, really!).  If your legs hurt, it’s probably due to lactic acid.   Cycle a bit slower, or breathe more deeply, especially breathing out all the stale air.

•  Use the right muscles: big muscles have big energy stores.  “Recruit your Glutes”, especially the biggest muscle in your body, your gluteus maximus, near your backside, which often isn’t used much in cycling.  To use it, stick your tummy out forwards and consciously try to use it.

•  Pedal efficiently: pedal in circles, not just up & down.   Lead with the ankles and imagine the pedal stroke is egg-shaped, with the point of the egg at the lower front. Lift the weight off the pedal slightly as it comes up, and pull back when the pedal goes back (easier with cleats).

•  Burn fat: Fat won’t give you massive bursts of energy but every little extra helps your endurance. The body prefers carbohydrate, so you have to train your metabolism to burn fat by fasting, perhaps riding occasionally with no breakfast and even no lunch.