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Fun, friendly and inclusive bike
rides for women and girls
of all ages and abilities

Women On Wheels Rider Tips & Training

After a couple of very difficult years, due to the pandemic, we are delighted that WOW events will be returning in 2022 and we will be providing more details on the locations and dates in the coming weeks and months.

We would encourage you to follow us on Twitter (@WoWSuffolk) and Facebook (@wowsuffolk) to get regular updates on the 2022 events as they are announced and get handy tips and advice on opportunities for cycling in your area.

Ride Essentials

Bike

Smiling cyclistsMake sure it’s in tip-top condition. It may be best to service your bike prior to your big event just to ensure everything is running smoothly and efficiently.

Helmet

Most events make it compulsory for the rider to wear a helmet. If you’re in the market for a new one, the best helmet to go for is the one that fits you the best – go to your local shop and try some on.

Clothing

Dedicated cycle specific riding kit will make a massive difference to your comfort during the ride. Opting for a cycle specific jersey instead of a cotton t-shirt is one pedal in the right direction. As the British weather can be ever changing it’s a good option to have a small shower/waterproof jacket in one of your jersey pockets just in case the weather makes a turn for the worse.

Nutrition

Even if the event specifies that there will be feed stations, always carry some emergency food, something that provides energy fast – such as an energy bar or banana. Depending on the length of the route, it is best to take two bottles with you. One of these bottles should be filled with an energy drink. It is worth experimenting with different brands and flavours whilst you are training for the ride and not using something on the big day that you haven’t sampled before.

Saddle Bag EssentialsSaddle bag and tools

  • Pump: make sure you know how to use it!
  • Inner tubes: x2 Make sure they’re the correct size for your wheels!
  • Patch Kit: in case you run out of tubes.
  • Multi-Tool: Something with all the main allen key sizes is ideal. To go one step further, a chain tool built in and some tyre levers will keep you on the road for all but the biggest mechanicals.

Emergency Items

These items are good to carry in your jersey pocket just in case there is an emergency:

  • Some photo ID
  • Mobile phone
  • Some cash
  • Emergency energy gel

Training Tips

Go the distance – make sure your training is building up to the distance of the event that you have entered. You don’t have to have ridden the exact distance but need to have done rides close to it.

Build it up slowly – all sorts of problems can arise if you do too much too soon. Build up the distances you ride slowly, adding a few miles to a long ride each week.

Short rides are good too – you don’t have to do a long ride every time you go out. If you can do one long ride a week, a short ride mid-week can be beneficial. Maybe focus on some interval training to build up your fitness. For example after warming up, riding hard for one minute, then easing off for 2 minutes and repeating this several times. Finding a hill, riding up and coasting back down a few times is also a good training option.

Sort out any niggles ASAP – if any discomfort or pain arises from your riding then investigate it quickly. Discomfort can arise from many things such as poor bike position, or poor clothing. Small changes can often solve most problems. Leaving small niggles could lead to worse problems, which might then mean time off the bike and that won’t be good for your training.

Fuel yourself – think about your daily nutrition around your ride. Take fluid and some energy food (energy bars or gels) on longer rides. Try different energy products to see what works best for you.

Enjoy the ride! – whether alone or with friends, feel the fresh air on your face, explore some roads you’ve never been down before and maybe stop at the odd cafe for a cuppa and cake!

WOW Women on Wheels 8-week Training Plan

These Training Plans were developed for us by Lesley Linden, Level 2 British Cycling coach, and can be downloaded below.

These plans are for general guidance and are not ‘set in stone’, so feel free to choose the parts you can/want to do, and use them in whichever way suits you.

WoW Suffolk Events Calendar

WOW Eye - 2023 date to be confirmed

WoW Eye

WOW Bury St Edmunds - 2023 date to be confirmed

WoW Bury St Edmunds

Full details to follow

Women on Wheels

WOW Sudbury - 2023 date to be confirmed

WoW Sudbury

WOW Rushmere - 2023 date to be confirmed

WoW Kesgrave

Women On Wheels on video

Watch our film to get a feel for what it's really like, from those women who experienced our last event

The Women's Tour

The Women's Tour returned to Suffolk on the 6th June, with tens of thousands of spectators lining the route and gathering on the Angel Hill in Bury St Edmunds to watch Clara Coppini win the opening stage.

You can relive the highlights of stage 1 and the sprint for the line on the official Women’s Tour You Tube channel The Women's Tour | Stage one highlights (womenstour.co.uk) and watch a full review of the race The Women's Tour | Women’s Tour 2022 race review (womenstour.co.uk) which was won by Elisa Longo Borghini who was crowned Women’s Tour 2022 champion.

Keep up to date with all that’s new about the Women’s Tour by visiting the website www.womenstour.co.uk or following on Twitter (@thewomenstour), Facebook (@thewomenstour) and on Instagram (@thewomenstour).

If you're looking for regular challenges and incentives to stay motivated and get out on your bike, then sign up to Love to Ride Suffolk - for full details visit lovetoride.net/suffolk.

2022 promises to be a great year to get out on your bike and enjoy the freedom cycling offers. We’ll be here to support women across suffolk, with information, tips and support