As your training progresses and you do more and more hill, speed or mixed terrain rides don’t forget to listen to your body and factor in sufficient low load and recovery rides.

After a block of structured and progressive training there’s absolutely nothing better than just heading out for an hour, with the summer sun hanging on the horizon and nothing more in your head than simply enjoying the ride.

Keep to a low gear, spinning your legs to help remove any lactic in your muscles whilst helping them to remain supple. Stay away from the hills if you can so that you can keep a gentle and consistent level of exertion.

The best recovery rides often feature a coffee and cake stop at mid-point. Whilst the route should be short and relatively flat the real importance of a good recovery ride is exactly that, to bring your body back around and prepare it for the next block of training.

Try not to get carried away even if it’s a beautiful day. The importance of well-structured and frequent recovery  rides should never be overlooked.

Whatever your training and focus for the year remember to have fun and to enjoy your time on the bike. If you need further help or advice then feel free to contact me on Twitter @cottydale.