Tips
For Cycling in Sri Lanka
- Need to get familiar with the route profile to help plan your training. Here is a the Strava link of the ride.
- Train ahead on your cycling endurance with effective interval training sessions and regular long-distance cycling. Team at Spinner can help you on this with some tips.
- Three days of strength training a week will help you be comfortable on the bike for 6 hours per day.
- Be patient as there are some countryside roads that have no direction signs. Your ride marshals’ will assist you and the locals are always helpful when looking for directions.
- Decide on the right bike model, which is a road bike which fits your height and leg length for an efficient and comfortable ride.
- Keep sipping water and electrolyte. It can get really hot and humid. For energy keep eating one solid food item per hour.
- Sri Lanka is a tropical country with average temperature of 30 C° - 33 C° and relative humidity of 60 – 65%. Chances of sunburn are high, hence apply good sunscreen minimize the sun burns.
- Hands on the handle bar and eyes on the road. It’s okay to glance down at your bottle of water before grabbing or replacing it, but keep your eyes on the road as you reach. Don’t tilt your head to get the water into your mouth, tilt the bottle. You never know what or who you may encounter on the roads so always keep an eye out.
- To avoid muscle soreness and fatigue, don't hunch your shoulders. Tilt your head every few minutes to stave off tight neck muscles. Getting used engaging your core will help the undue pressure on palms.
- Keep relaxing your toes and feet to avoid hot foot. You can do this while on the ride.
- Practice group riding (riding in a peloton, using hand signals and learn to avoid half wheeling, your front wheel overlapping the back wheel of the rider in front .
- Things you should consider bringing along: Helmet, front & back lights, water bottles, gloves, lightweight rain jacket, sunglasses, sun cream, Arm covers.