Training tip #1: Before training

Before you embark on a longer road bike training programme, you should make sure that you are physically and mentally ready for it. Here are some things to look out for:

1. Condition: Check your physical condition to make sure you have enough stamina and strength to do the training. You should be able to complete the planned distance without too much difficulty.
2. Nutrition: Make sure that you are adequately nourished and hydrated before training. A balanced meal that contains carbohydrates, proteins and fats can provide you with the energy you need for a long workout. Also drink enough water to keep your body hydrated.
3. Equipment: Check your road bike equipment to make sure it is in perfect condition. Check tyres, brakes, chain and derailleur for damage or wear and make sure everything is working well. Also bring spare parts and tools to carry out minor repairs in an emergency.
4. Weather: Check the weather and adapt your clothing accordingly. Wear weatherproof clothing if it is raining or cold and wear sun protection if it is sunny. Goggles can also be helpful to protect your eyes from wind and insects.
5. Planning: Plan your route in advance and find out about the road conditions. Make sure you allow enough time for training so that you don't get in a rush and put yourself under unnecessary pressure.
6. Safety: Always wear a helmet and make sure you are clearly visible. Also use bike lights when riding in low light conditions.

By taking these things into account, you can ensure that you are optimally prepared to complete a longer road bike training session.