So....now we are all experts....... have a look at the advice given today to the embryonic L2P team from our cycling pro....

• To achieve this distance, a basic level of fitness is required – this refers to ‘consistency’ & a weekly schedule of exercise 3 times a week (minimum)
• Optimal position is ‘in the saddle’ even up hills
• Need to build up hamstrings and any exercise should work on these muscles (ie leg presses, squats etc.)
• Core temperature is crucial – keep muscles warm
• Carbohydrate replacement is crucial – get used to using gels and carbo replacement additives for fluid
• Hydration is critical – minimum of 4-6 litres fluid per day but probably more on the L2P
• Doing 100 miles in a day is like running a marathon – it is a long way even on a bike
• Use vascaline on inner thigh to prevent saddle sore
• The power for cycling comes from hamstrings and lower back
• You are a team and only as strong as the weakest link
• Get bike serviced before you go
• Never wear wet clothing
• Warming up and warming down is critical to dealing with the build up of lactic acid and preventing stiffness the next day – without comprehensive warm downs you will not want to get on the bike the next day
• Complex sugars are great – bananas or supplements