It’s that time of year when, for the keen cyclists, a week away in some sunny paradise beckons, with long, open, smooth roads and little else to worry about than cycling all day long.

Training camps, as they’re known, have long been a pillar of the early season build-up and preparation for the summer of racing and sportives. With the express aim of clocking up a high mileage over six or seven days, they’re attractive to cyclists from amateur right through the ranks to the professionals.

While, on the face of it, they seem fairly straightforward – you are, after all, there to cycle and do little else – there are a few pitfalls that can easily be fallen into. And we speak from experience!

So, here’s our 10 “do’s and don’ts” to help you get the most from your training camp.

Do…

… ease yourself into the week by taking it steady on the first couple of days. For many cyclists, a training camp represents a significant increase in mileage and in turn the stress on the body. Take it steady, there’s the whole week ahead of you.

… enjoy yourself. Sounds obvious, but with a focus on training and bagging some massive mile count, it’s easy to forget to enjoy the simple pleasure of cycling itself. Unless you’re a paid professional, this is more a less a cycling holiday.

… be prepared. Conditions this early in the year can change wildly, and even sunny places like Majorca can get the odd cloudburst. Wind can also be a factor. So pack a gilet, lightweight jacket, the odd waterproof item or three, and you’ll be prepared should the weather turn.

… ensure your bike is in perfect working order before packing it in the bike bag. The last thing you want to ruin your week is a mechanical or, worse still, some slight metallic knocking or creaking that while you might not mind, your riding friends certainly will do. Spoil your bike with a service, new cables, tyres, cassette etc as needed, and your bike won’t let you down when you least expect it.

… carry essentials. A map is always a good idea if you’re riding unfamiliar roads so you don’t get lost, and details of your hotel or accommodation. Always make sure to carry your mobile phone and know the number of the local emergency services, just in case. Also don’t forget a couple of tubes, puncture repair kit, a good working pump and a boot for the tyre.

Don’t…

… come back from your training camp completely exhausted. Overdo it, and it is easily done, and you’ll stand a high chance of getting ill, or just needing a couple of weeks to recover from the fatigue generated by going too hard.

… let the excitement get the better of you. It’s tempting, when you first arrive, to go mad on day one and ruin your legs for the rest of the week. Take it very steady on the first day, try to avoid the usual burn ups and allow your body and legs a couple of days to get into the cycle of riding all day, every day.

… over indulge. You’ve been training all day, and quite rightly you’ll want to reward yourself with a slap-up meal come dinner time. Maybe wash the food down with a couple of beverages. While we’re not going to tell you not to indulge a little here and there, just be careful you don’t overdo it – we’ve heard stories of people coming home from training camps heavier than when they first went out.

… train every day like it’s your last, or your life depended on it. It’s not, you’ve got all week, build in a rest day midweek, a shorter less demanding ride, to let your legs have a little time to rest and recover.

… sit around in the café in the sun having ‘just one more’ espresso. You’re there to ride, get off your arse and get the miles in.

RCUK’s Richard and David are heading to Majorca next week with www.wheelsinwheels.com where they’ll (hopefully) be putting this good advice to practice. Read about their upcoming trip here.