Getting Ready for Tour o the Borders
Whether you are a Touro master or a first time rider you can find all you need to succeed right here.
Tour O The Borders takes place over some of the most scenic and challenging roads in the Scottish Borders. With this in mind it would be advisable that each participant be in reasonable shape/fitness to take part in and enjoy this classic event.
So, in order to get you ready to take on Touro we are providing you with all you need from training plans to nutrition advice to bike prep tips!
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Tour O The Borders Training Plan | 2019
Phil Mack, Sports Physiotherapist and Sports Scientist, of Peebles Physiotherapy is back for 2019 as our official Touro trainer! Phil is providing a 5 month training plan to get you fitter, stronger and safer on the bike all in time for Tour o the Borders! Complete the course in 2018 in 4hrs 30mins or longer and want to improve for 2019? Thinking of taking part for the first time? This is the plan for you!
On the lead up to the launch of the plan, Phil provided some of his top preparation tips, recap them all below;
Phil Tip #1 | Getting started
Phil Tip #2 | No time to train?
Phil Tip #3 | Is cycling the only way I can get fit for Touro?
Phil Tip #5 | Hills, it’s a love or hate thing.
Phil Tip #6 | Safety first!
Thanks to Phil from Peebles Physiotherapy, any questions please don’t hesitate to get in touch
Looking for some route inspiration for your next session on the bike? Why not try out our training rides and experience some of the local hospitality at the same time?
We have developed three great training rides, download the maps and off you go!
Now you are in tip top Touro shape it’s time to prep the bike. Pre event we would suggest popping your bike in for a tune-up or service to ensure it is in top working order.
On the day ensure;
- Sensors, Bottle Cages, and Pumps are all in place and fitted.
- Tyres are inflated to correct pressure.
- Handlebars/Stem/Brake levers are not slack and are in position.
- Saddle is tight and at correct height and position.
- Wheels are not rubbing on brakes after installing.
- Front and rear quick release skewers are tight.
All those other event essentials…
You’re ready, the bikes ready, what else do you need to remember?
- Arm and Leg warmers
- Waterproof jacket
- Water bottles
- Energy gels/powders/food etc
- Puncture repair kit
- Spare tubes
- Pocket tools
- Cycle computer
- Sun block
- Chamios cream
- Mobile phone
- Route card or map
The day before
- Ensure all day you are on top of your hydration – you don’t want to be playing catch up on event day!
- Carb loading is a thing of the past, you don’t need to work your way through a mound of pasta! Focus on lighter proteins like chicken or fish with some carbs and make sure you don’t eat too late in the day.
To help you with all your nutrition needs we have teamed up with HIGH5. With over 20 years’ experience providing sports nutrition under their belts we can assure you that their products and knowledge are exactly what you need to be at your ultimate best for Touro. Check out their sportive specific plan here!
Discover the full HIGH5 range of trusted gels, drinks and bars.
Photo credit: Ian Linton, Out of Office, High5