Time to soak in the views from the gravel trails.

Felix’s long day on the King Alfred’s Way

by with No Comment BlogOur RidesTraining

A gentle start and a good job it was too!

The first part of my big day riding the King Alfred Way route took me from Reading down to Farnham. This part of the route featured a decent number of road sections on quiet country lanes as we left the urban area of Reading behind. A smattering of flat-ish and not-too-technical tracks dispersed amongst the lanes was a lovely way to start the ride. And a big relief for me I had packed my clipless mountain bike shoes but had forgotten that my flat pedals were still on the bike. Faced with either 100 miles in my trainers or the chance of picking up some SPD pedals in Farnham (at the cost of riding the first part of the ride precariously perched on the flat pedals in my cleated shoes) I decided the latter option would be less unpleasant.

With October mud lingering on some of the off-road sections and more rain forecast later on in the day I was pleased that this first section was not too climby or too technical and I was able to make it through without incident. The paved sections allowed the kilometres to tick by quickly and I was in Farnham for an early lunch with 60 km already ticked off.

Sandy sections and the climbing arrives

After creating trouble for myself through the morning, I was excited to get clipped into my pedals and to tackle the middle of the ride. Fuelled by sushi, crisps and sausage rolls from Sainsbury’s in Farnham I set off onto a really unique part of the route. The military training areas on the hills in this part of Surrey have a very sandy surface and the route twists and turns its way to make the most of these. It is hard to believe just how close to urban centres such as Guildford (not to mention London) you are as you Chris cross your way through the open landscape.

Things turn up another notch as you head towards the Devil‘s Punchbowl. A truly spectacular piece of the south of England’s landscape… or so I am told. The mist closed in as I toiled up the sustained climb to the top and stole any views down off the escarpment from me . It was still a beautifully tranquil and atmospheric setting for the middle part of my ride as the mist turned into a light drizzle.

After a brief pause to re-gather my legs at the top of the climb I headed down on a part of the ride that featured some road sections but also a spectacular sunken lane where the tree roots tower over you, never mind the trunks and branches. It was turning into a gloomy afternoon weatherwise but now, deep amongst the Earth, it felt like I was in a mystical land. Heading out through the now sustained drizzle into Liss for a bit of respite sitting on a wall by the train station – 90km done and reflecting that I still had a long way to go on my hundred mile plan itinerary.

The ratchet gets turned a few more times

The climbing was really now starting to pile up and as a result (alongside the reduced paved kilometres) the distance was ticking by more slowly. Or was that my glycogen reserves flagging? Nevertheless, the long descent through Queen Elizabeth Country Park in the close mist under the sodden trees was a super cool thrill ride. Especially as my glasses kept fogging up and I could barely see where I was going.

A short sign that I was feeling the distance where my first few unspectacular tumbles. A couple of occasions were a slippy surface combined with a steep gradient and tired legs left me to flop into a hedge or two as I ran out momentum. I will admit that this started to become frustrating, and I now realised how much having the Bike the UK for MS Rest Stop van on hand would be ideal. Nevertheless, it was time to climb the most significant challenge of the day: Butser Hill. Looming ahead of me up into the mist and beyond.

Low visibility in the clouds

I made a mental wager with myself at the bottom, gazing up at the fence line that led to what looked like the steepest section of all closer to the top. Would I make it to the gate before dismounting? How far would I get on the other side, up what looked (from the bottom) like a wall of grass? The answer was a pleasing surprise and suggested I still had some gas left in the tank: apart from a short 50 m or so on the steepest ramp I pedalled the whole way way up. Into what felt like very low clouds where the visibility was down to about 15 to 20 m.

It was very much evening by now (although the gloomy weather meant it had seemed like dusk for hours) but even in October there was still several hours of daylight left. As I crossed Old Winchester Hill, a place I have cycled many times in brighter weather, the rain really started to come down. This was perhaps the first time I was relieved I wasn’t on my cyclocross bike because having successfully descended the chalky soil in the dry several times I had heard about how slippy things can be in this part of the world when things are wet.

Getting dark

In the end, with the mental fatigue of my day’s riding so far, I decided to walk it anyway. Turns out the ‘cross bike probably would’ve been better. Onwards I headed, with more climbing. I now was racing to get as close to Winchester as possible before the light ran out. There were a couple of road sections left that I wanted to try and do before darkness fell, knowing that my lights would see me through but ideally I wanted to avoid having to get the head torch out of the bag.

In the end the head torch was more than needed…

 

My solo ride interrupted by several hundred motorsport fans

As I made my way over the hills towards Winchester it was clear there was a huge bright light on top of one of the horizons. Some technical or manufacturing facility, I assumed. My route of ancient byways took me ever closer to the beacon on the hill. It turned out that I would be surrounded by the headlights and tail lights of the mass exodus of motorcycle racers leaving their weekend events, just as I happen to be peddling by. A bit annoying to be stuck in a traffic jam whilst riding on a byway, and it also necessitated me rigging my lights up earlier than otherwise needed so I could be seen amongst the headlights.

The final bit of Jeopardy added to my day was a raft of train cancellations. I had been keeping an eye on things throughout the ride, albeit with very few options to change things as I went. There was a single train showing as running that evening, that would get me back home from Winchester. Despite being equipped for a ride into the darkness, I now have a very strict deadline to arrive at the train station. As a result I began assessing my options regarding my route choices.

 I could stick to the mainly off-road routes which meandered its way across the hills to pick out the best rights of way. Or would it be better to stick myself on the roads, trust my lights to keep me visible and make a bee line for the city centre? In the end, I decided that I had enough time in hand to stick to the off-road routes and I preferred being able to ride in the knowledge that I was minimising the amount of time spent on the road whilst in the dark.

A wrong turn…

That judgement however had not accounted for navigational issues. Diligently following the GPX on my watch, I had only ever had minor issues all day despite the web of bridleways, byways and lanes I was following. But in the dark it can be a little harder to spot the small entrances and exits you need in order to thread your way onto these paths. As I approached a turn in the darkness, it looked like I was going to follow the edge of a field to head down the hill. About a kilometre later, as the way in front of me was guarded by a bristling bramble bush, it became apparent that I was on the wrong side of the hedge that I had been following along the edge of the field. What was worse is that I had followed this hedge for a whole kilometre, all downhill.

To return to where I had left the path would be adding distance, time and more climbing which I could ill afford. Fortunately for me, as I cast my head torch around in the darkness approaching the corner of the field, it appears I was not the first to make this mistake. A bike-sized gap had been punched low in the hedge on my right. Thrilled to have avoided having to retrace my steps I shoved my bike and myself through this hole in the hedge to find the byway I was supposed to be riding on. Onward I went towards Winchester, with several kilometres less potential distance on hand and more minutes that would help to ensure I would catch the train.

Cutting it close!

Despite a brief wrong turn on Winchester‘s one-way system which led me to run my bike 500 m or so to avoid having to go the long way round, I cruised up the ramp into Winchester stations car park with a whole six minutes to spare. It had been an epic adventure of the like which I had hadn’t taken on in nearly a decade or so. When I was a student many cycling trips would end up hungry and tired at a train station to take me home. I’m glad I wasn’t having to find a last-minute hotel for the night.

What Bike to bring

I completed roughly the first two days of our planned King Alfred’s Way trip in May during my ride. Personally, I would have preferred to be on my cyclocross bike than the hardtail mountain bike I rode on. I chose the mountain bike so I would have a wider range of low gears for the climbing and this definitely was super helpful in the main climbing section of the ride. However, I would say that the momentum and speed lost by being on a mountain bike compared to a cross bike was not worth the trade-off. With the exception of the descent of old Winchester Hill (which I walked anyway) there were no technical sections that I wouldn’t have been confident to ride on my cross bike, even on a wet day like the one I rode.

 I am a reasonably confident rider on my ‘cross bike albeit far from a proficient mountain biker. So I would say that if you consider yourself a confident off-road rider, a cyclocross or gravel bike will be more than sufficient. I have spoken to number of people who have ridden the route on a gravel bike in varied conditions and they said it was the best tool for the job. If I was asked by someone who was less confident riding in an off-road setting, I would recommend a hardtail mountain bike. You will be slower covering the distance but less likely to find lots of sections where you feel you have to walk. If you are riding an e-mountain bike, then the whole route will fly by and will be a complete blast.

Take a look on our Instagram and Facebook to see the full summary of Felix’s day on King Alfred’s Way!

The 2017 Land’s End to John O’Groats team meeting up with the Dumbarton group of the MS Society

Day 1 of #MOVE4MS

by with No Comment Alumni AdviceBlogOur RidesTraining

2,101 km moved on day 1 of Move4MS 2025.

The 375 members of Bike the UK for MS’s Strava club are aiming to move 150,000 km in January – One KM for each person living with MS in the UK.

It’s not too late for you to join the movement and fill the first month of your year with movement! Last year we were only 4% short of our target so with a few more of you joining in then we can make it to the target this year!

You might even secure some of the wonderful achievement badges to mark the difference you could make this month.

We also have a team competition for you to join with your friends, family, colleagues or clubmates. Last year the teenagers of Avid Sport took the crown – who will be the top team this year?

Tag us (@biketheukforms) in your photos as you move so we can show what an amazing job you are doing, it doesn’t need to be on a bike, any movement logged on Strava counts.

You could even use it to start your training and fundraising for one of our summer trips!

The supportive team environment on the London to Paris cycle.

Consistent Training: The Key to Summer Cycling Success – Part 2

by with No Comment BlogTraining

Part two of Felix’s Consistency Tips when training for a multi-day cycling trip. Read Part 1 here!

Don’t Take it on Alone

This also features in my winter cycling tips but linking up with someone else to improve your commitment to training is a huge help. I don’t like strength training but a neighbour wanted to start training more and so we now do a strength session together each week.
 
Without this setup, I can guarantee that I would not do a weekly strength session. The last 15 years of my life are the evidence to support that.

Nevertheless, it has worked. We train each week and if schedules are tight then we have found a way to squeeze a short session in. Both of us are training when normally we wouldn’t have. In no small part, because it is social as well as being
a chance to improve our fitness.

It doesn’t need to be strength training. You could arrange to ride to a café and meet a friend there regularly. Tying in a social element to your training creates a completely different mindset towards the activity – one that is more immediately gratifying.

Many of the positive effects of training are only felt a long time later – enjoying spending time with a friend gives you an immediate pay-off.
 
Celebrate 10 years of Bike the UK for MS with our 10 year reunion ride from London to Brighton.


Fitting it in With a Busy Life

When surveyed, the most common reason that people give for not exercising is a lack of time. You are not alone! It can feel like a big challenge to fit in frequent exercise around everything else that is going on in your life.

Everyone’s circumstances are different but ultimately it is about integrating exercise into the rest of your life. This may mean that compromise is necessary.

I love riding my bike. Long, social café rides are the best. Family commitments make going for 6 hours out on the bike at the weekend impossible for me. So, I dusted off my running shoes and headed out for short morning runs with the running buggy.

Would I prefer to be on a café ride? Yes. I always used to joke that running was for people who hadn’t discovered cycling yet. Here I was though, running pretty much every morning and it was able to give me a significant chunk of what cycling did. It was (a lot) better than nothing. It also meant that when the opportunity for a good bike ride can along I was ready and able to make the most of it. 

I had made a compromise that allowed me to ensure that regular and consistent exercise remained part of my life despite changing circumstances. The same might go for someone who loves mountain biking but has to get most of their riding in along the road as they commute to work. Maybe you can only train on the turbo or at the gym but doing so means that you can still enjoy your trip to ride in the mountains in the summer (Highlands Tour, anyone?).


Rest Weeks – Do Less to do More

If you are trying to train more consistently – how does resting more help?!
 
I’m “resting” all the time now anyway! Rest weeks have a few helpful benefits from the perspective of your physiology, your psychology and also the practical aspects of training.

Resting between periods of time where you have increased your training allows your body to carry out the adaptations that you are trying to trigger by exercising. It allows your muscles to develop, your blood capillaries to grow around your body, your bones to remodel and reform.


Training adds stress and stimulation to the body by design. Blending this input with time to recover is what all athletes do from Olympians to those trying to build new active lifestyles. 

Your mind also needs support and rest weeks can contribute to this. A rest week can give you a more immediate objective than an event that can be several months away. I often tell myself that I just need to keep up my training sessions for another few days and then a rest week can act as an opportunity for a release in pressure.

Resting keeps your training consistent

Practically, having rest planned in as part of your training can also make it more possible to keep up with a consistent pattern of exercise. You might know a busy week of work or travel is coming up and so plan to train in the run up to that week, safe in the knowledge that you will not have to try and fit too much into the time when you are busy. 
 
What if you get caught out and something you weren’t expecting comes up. That can be enough to break your training routine and make it feel like you need to go through all the effort to “get back on the horse” again. Well, if you know that a rest week was coming up then you can just bring that forward and take the time you need without falling too far from what you were planning to do in the first place. You can get back into a training week after things calm down a little.

This small change can make a huge difference psychologically and whilst it is of course a compromise from an “optimum” situation it is these compromises that are essential to long-term consistency.
 

Take a look on our Instagram and Facebook to see the full summary of Felix’s consistency tips

Image from iOS

10 Years of Bike the UK for MS: A Journey of Impact, Community, and Resilience

by with No Comment BlogMeet the TeamRider StoriesYear in Review

The experience of our Executive Director, James Whateley.

As I reflect on the last 10 years of Bike the UK for MS, I’m filled with immense pride and gratitude. What started as a small idea—a dream born on the roads of America—has grown into something I never could have imagined.

We’ve pedaled thousands of miles, forged lifelong friendships, and made a tangible difference for people living with multiple sclerosis (MS) across the UK. This decade has been filled with challenges, triumphs, and moments that have forever shaped us as a community.

Where It All Began

 

The story of Bike the UK for MS began back in 2012 when, as a 19-year-old beginner cyclist, I set out to ride across America on the TransAmerica Trail. On day one, I unknowingly crossed paths with a team wearing matching jerseys—Bike the US for MS, founded by Don Fraser, who started the organisation for his mum, Nina, who was living with MS.

For weeks, I rode alongside Don and his team, experiencing their camaraderie, generosity, and passion for raising awareness of MS. I was invited to their MS community meet-ups, camped with the team, and witnessed firsthand the difference they were making. It wasn’t long before I knew I wanted to bring that same mission home to the UK.

Featuring James (left) and Don in the early years of Bike the UK for MS
Featuring James (left) and Don in the early years of Bike the UK for MS

In 2014, we set off on our first ride: John O’Groats to Land’s End. What started as an idea for a small group of friends grew to a team of 12 riders—8 alumni from Bike the US for MS and 4 friends from the University of Bath, including Felix Young, now our Programme Manager. It was a tough route we’d designed ourselves, taking on brutal climbs and quiet back roads, but the friendships formed and challenges overcome made it unforgettable.

The inaugural 2014 team

10 Years of Impact

 

Since that first ride, we’ve achieved more than I ever dreamed possible:

  • 175,000 miles collectively cycled.
  • Over 350 riders have become part of our alumni family.
  • More than £650,000 raised to support people living with MS.
  • Support provided to 25 local MS groups across the UK.
  • Contributions to groundbreaking research like the Octopus Trial, aiming to transform treatment for progressive MS.

“The Octopus Trial aims to deliver life-changing treatments for progressive MS up to three times faster, giving hope to thousands of people living with MS today.”

The 2017 Land’s End to John O’Groats team meeting up with the Dumbarton group of the MS Society

Supporting Local MS Groups

 

From the beginning, we wanted our rides to have a direct impact on the MS community. The funds you’ve raised have supported everything from:

  • Adapted cycling sessions that help reduce MS symptoms and reconnect people to the joy of cycling.
  • Seated exercise classes (in-person and virtual) to keep people active and connected.
  • Home modifications—like wet rooms and mobility grants—to help maintain independence.
  • Social meetups to combat isolation, particularly in rural areas like Scotland and Wales, where access to support can be more challenging.
Adapted cycling sessions at Odd Down

The East Cumbria MS Group is one example of how your efforts are making a difference. With funds raised, they’ve provided adaptive cycling opportunities, funded group activities like nature reserve trips, and supported weekend adventures at Calvert Trust Keswick. These moments offer freedom, connection, and hope to people living with MS.

Stories That Inspire Us

The heart of Bike the UK for MS lies in the stories of our riders and the MS community we support.

Dan Derbyshire

Dan rode the Sea to Sea route in 2022 in honor of his father, who taught him to ride a bike before being diagnosed with relapsing MS. Dan shared:

“I chose Bike the UK for MS because of the close relationships they have with the MS groups they meet along the routes and the research they help to fund. I know firsthand how much this can help every individual and their families.”

Dan returned as a Route Leader in 2023, inspired by the support and camaraderie he experienced.

Dan with his father in Whitehaven at the start of the Sea to Sea
Lina & Terri with Lill-e

Teresa and Linda

When Terri was diagnosed with Primary Progressive MS, it threatened the active lifestyle she and Linda loved. But with the help of their tandem e-bike, Lill-e, they took on the Sea to Sea ride, raising £2,800.

Terri went on to now coordinate her local MS group, providing others with support and opportunities to stay active.

Mark Sinclair

Mark, a former Guinness World Record holder, cycled Land’s End to John O’Groats on a trike and proposed to his girlfriend at the finish line. Shortly after, as MS progressed, he transitioned to using a wheelchair. Through funds raised, we were able to help Mark purchase a racing wheelchair, and he now competes in marathons across the UK. His mantra remains:

“When I can’t continue, I adapt.”

Mark Sinclair having completed the Bournemouth marathon

The Highs, the Lows, and the Community We’ve Built

Every ride brings its challenges—brutal winds on the North Coast, relentless rain on Land’s End to John O’Groats, midges in Scotland, and fog so thick you can’t see more than a few feet ahead. But it’s in these moments that we find the strength to push through, remembering that every day is a challenge of far greater magnitude for someone living with MS.

One particularly memorable moment came on the North Coast 500 in Scotland. As our team climbed the infamous Bealach na Bà, the weather turned against us—fierce winds and freezing rain tested everyone’s resolve. Our Route Leaders, always thinking on their feet, sprang into action. After cheering riders to the summit, they quickly set up a pop-up café in a lay-by, complete with hot drinks and makeshift “seating” fashioned from bin liners. Seeing the relief and laughter on riders’ faces in that small moment of warmth was unforgettable.

Top of the famous Bealach na Ba in tough conditions

These challenges often bring us closer together as a team, creating bonds that carry far beyond the finish line. It’s these friendships that I’m most proud of. Over the years, we’ve seen lifelong friendships, relationships, and even marriages blossom on the road. David and Issy from our 2018 John O’Groats to Land’s End team tied the knot this year, and Felix and Emily, alumni from our original 2014 ride, have shared their own incredible journey together.

Riders return year after year, not just for the challenge but to reconnect with a community that feels like family. As our alumni riders shared:

“The friendships I’ve made on these rides are unlike anything else. You go through the highs and lows together, and that brings a bond that lasts forever.”

“I never thought I could cycle 1,000 miles, but the support I received from the Route Leaders and fellow riders made me believe in myself. It’s a life-changing experience.”

Sun setting on a Scottish adventure

The Unsung Heroes: Our Route Leaders

Joanna keeping morale high at a rest stop in the Highlands

 

Behind every rider’s journey is a team of Route Leaders—volunteers who keep the wheels turning, literally and figuratively. They’re the ones setting up camps, fixing mechanical issues, cheering on the sidelines, and helping riders tackle challenges that feel insurmountable.

As multiple-time Route Leader Joanna Goodhead explains:

“Your job is to help people reach goals they never thought they could reach. And when they do, that’s your reward—and it’s almost better than doing it yourself.”

Reflections and Looking Ahead

Running Bike the UK for MS full-time since 2017 has been a turning point in my life. The challenges we’ve faced—COVID-19, the cost of living crisis, and changes to the charity sector—haven’t been easy, but the support of our alumni, volunteers, and riders has kept us moving forward.

 

Looking ahead, I want to see us:

  • Grow our rider community: Help us spread the word to friends, family, and colleagues.
  • Strengthen our alumni network: The friendships built here are the foundation of everything we do.
  • Become the UK’s leading MS cycling fundraiser: Offering unique, unforgettable adventures while supporting people living with MS and funding life-changing research.
Exploring Wales on Lon Las Cymru

Join Us in 2025: Be Part of the Next Chapter

The past 10 years have been an incredible ride, but we’re just getting started. Here’s how you can get involved:

Together, we can continue to make a difference for those living with MS. Let’s take on the next 10 years, one mile, one connection, and one adventure at a time.

A fresh faced crew from 2014

Thank You

 

To every rider, volunteer, donor, and supporter who has been part of this journey: thank you. Your dedication has brought us this far, and I can’t wait to see what we achieve together in the years to come.

Let’s ride for MS. Let’s ride for hope. Let’s ride together.

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Consistent Training: The Key to Summer Cycling Success part 1

by with No Comment BlogOur RidesTraining

Here is the latest installment of Felix’s training tips series – this time covering the importance of training little and often to help get you ready for summer cycling adventures like a Bike the UK for MS trip. Whether you are used to riding and are looking to up the mileage in preparation for something like Land’s End to John O’ Groats or you found your love of two wheels more recently and are looking to test yourself on a shorter trip like Coast to Coast or Lon Las Cymru; consistency is the key to preparing yourself for a cycling challenge.

One Step, Not a Giant Leap

Whilst riding all day (or weekend, or week…!) is the closest thing to what you will do on a long-distance cycling trip, relying on those rides alone is not the most effective way to prepare. These rides take a lot of physical energy (not to mention emotional energy) and time and as a result you will need to recover for a substantial amount of time between each one. As a result, the adaptations to training won’t be able to accumulate and make you fitter. In order to achieve the frequency of exercise to start to see fitness gains, you need to make the training stimulus a frequent enough thing that your body reacts; “I am being asked to exercise lots, I should prioritise making it easier to do so.” If you were asked a question about the headlines each morning when
getting to work, you might check the news on your way in. 

However, if you were asked to write a detailed analysis of international politics with no preparation on an irregular basis then you would not be able to do an effective job. You might give up and work elsewhere. This is like asking your body to muster up a huge bike ride once in a while with little preparation. It isn’t ready to carry out the task properly and as a result you are likely to quit.


Better to accumulate knowledge in small chunks over a long time. It is the same with training and fitness. Something that you can do often can build up to a really strong base of fitness. When you then ask your body to do a big ride (like being asked to write that long essay), then all it takes is a bit of final preparation to build on what you already have in the locker.

Starting with an achievable amount of training that you can replicate day to day and week to week is the key at the beginning. As you get used to training and your body adapts, then you may be able to train for longer or harder and continue to develop your fitness that way. Trying to skip ahead and do too much too soon is likely to cause injury. Or, like the analogy above, increases the chance that you will just give up on what you are trying to achieve

Build a Routine to Build a Habit

How can you achieve this consistency? For a lot of people, establishing a regular routine is how to start. If you keep the approach the same again and again then a good habit can follow and it becomes (relatively) effortless to sustain the routine. It can make it easier for things to be planned if less needs to change.

Same time, same place, same kit – you can almost start to do things on autopilot. If lots of the pieces are in place then it allows you to focus your energy on the other things that may be making it harder for you to do your session.
 
I love exploring new routes on a ride or run, but at 7am before breakfast when I am fitting in 30 mins before work I just need to follow a route that I always do so I don’t have to think about it. If I needed to plan a route, then the run would probably not even happen.

 

I am More Spontaneous Than That!

Maybe a fixed routine isn’t for you. What tricks can help to get a consistent pattern of training established? Whilst a routine is the set dinner – put an a la carte menu in front of yourself. Having a range of different sessions on hand to allow you to react to the
circumstances (or what you fancy doing) is super useful. This is also a really good tool to have at your disposal should life get in the way of your routines.

 

Here is the kind of menu that you might have available:
–2 hour road ride
–30 min easy run
–Strength session at the gym
–45 mins hill rep session on the bike
–Brisk walk for an hour
–Yoga and stretching session at home
–Mountain bike ride on the local pump track or trails
–1km interval run


Imagine the scene: I have got home from work and it is dark & wet out, dinner needs cooking and so I only have an hour or so to exercise. If I saw things as a 2 hour ride or nothing then I would have to do nothing. It isn’t worth getting all my wet weather cycling gear on (I would have used my entire hour up by the time I got out of the door!). I don’t want to ride in traffic
in the dark.


But… running in the rain isn’t as bad (in my opinion) as cycling can be and there is a good loop around the neighbourhood where I can do some intervals. Or, I could get out for a walk/easy run if I don’t fancy running hard. I could do a yoga session at home or pop to the gym and get a strength session. If you have a ton of options available, instead of “it’s dark and rainy” meaning that you don’t get any exercise done then it just changes what you do. You can be a lot more consistent as a result. All the things on the menu will help in their own way and the variety can actually be a huge help.

Take a look on our Instagram and Facebook to see the full summary of Felix’s consistency tips

To read more on how to be consistent with your training, click here to read the second part of this blog.

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Charlotte and Olivia’s Bike Rides

by with No Comment BlogMeet the TeamRider Stories

Placement Students Charlotte and Olivia took to the saddle – not once, but Twice! Felix set them on a challenge to document their own autumnal bike ride as non-cyclists, sharing their experiences from a new rider’s point of view before meeting for a Bike the UK for MS team ride with alumni Joanna.

Olivia's Ride in Lancaster

 

I decided to take advantage of the nice weather and go around the local canal, taking my dog, Dot, along for the ride. The ride started off smoothly, with beautiful views along the canal, and we even spotted a few ducks that Dot was very keen to greet (chase)! However, halfway through our ride, we ran into a bit of an obstacle- building work on the canal blocked our path. Instead of turning back, we took a slight detour to get around the disruption and complete our loop.

Though our unexpected detour added a bit of time, it gave us a chance to explore a different area, with new sights and trails. Dot was excited as ever, just enjoying the outside and new smells. However there was slight over

 excitement from Dot, running into fields and chasing birds- which resulted in me ringing mum to come and meet me to take over the responsibility of keeping her eyes on the dog!

Charlotte's Ride in Suffolk

When Felix set me the task of going on a bike ride I genuinely did not think I would have as much fun as I did! As a team sports player with very little endurance background and even less cycling experience my enjoyment truly surprised me. What could have been a simple 10 minute ride to get some footage ended up as an 11km hour long ride and I could have happily carried on!
With my bike recently stolen, I borrowed a mountain bike and started my ride. I decided to use all its suspension features and ride on the local Warren, where no bike transport would be needed and I wouldn’t have to tackle any road cycling.

As a true beginner cyclist I felt the things that made me so content on the bike was knowing that although I was physically cycling by myself I knew Olivia was doing this to, just like others will all be training throughout the year to then come together and complete one of our routes. The thought of doing a long bike ride daunted me but I realised that once you have made the step to just get out on the bike – even if it is for 10 minutes – you realise you are much more able than you think.

I also set no expectations on myself about the time it would take me to ride and stopping mid-cycle – something our trips also offer, and I really understand why now! This cycling exercise that Felix set up made me realise you don’t have to be a cyclist to enjoy cycling! After being in the vans this Summer seeing some beautiful scenery and getting on the bike for a ride, I can really see why you’d want to put the two together for a summer experience of a lifetime!

Our Team day Cycle

We recently had a team working day in Loughborough, and it was a fantastic mix of work and fun. We went on a bike ride together and there is definitely a competitive streak in the Bike the UK team as multiple races were had. Surprisingly, there were more hills than expected for the Midlands– though they were only small ones. It was a fantastic day out with the team, full of laughter, a little friendly competition and an opportunity to get out on the bike with friends.

Firstly, we got some help from the cycling professional to reassemble our bikes as we had to transport them with the wheels separate in our cars. With Felix and Joanna all kitted out in their cycling gear, we felt a little underdressed but still excited nonetheless. After a few lessons on gears as Charlotte was borrowing a bike with a techy gear shift mechanism (yes, Felix did have to tell me what it is called!) we were set to take on a blind route that Felix had planned.

With no idea where or how far we were going, we focused on having a good time and enjoying all the terrains Loughborough had to offer us. One of us may have got a little more competitive than the other when it came to a track stand competition and sprint race during our ride, but you’ll have to watch our reel on Instagram to find out the results! gear shift mechanism (yes, Felix did have to tell me what it is called!) we were set to take on a blind route that Felix had planned. With no idea where or how far we were going, we focused on having a good time and enjoying all the terrains Loughborough had to offer us.

One of us may have got a little more competitive than the other when it came to a track stand competition and sprint race during our ride, but you’ll have to watch our reel on Instagram to find out the results!

Take a look on our Instagram and Facebook to see the full adventures video documented during our day in Loughborough!

IMG_9822

Felix‘s Top Tips for Winter Cycling – Part 2

by with No Comment BlogOur RidesTraining

Here is part 2 of Felix’s Guide to Winter Cycling! Including the final 4 tips to complete the list.

check out part 1 first if you haven’t seen it yet!

Tip 4 – Mudguards

As you will be able to tell by looking at any of my bikes, I am often guilty of not following my own advice in this regard. Mudguards may not be the most exciting bit of cycling gear to upgrade your bike with but they can make a huge difference in the winter.

Riding with mudguards can help keep your bike clean but more importantly for this list, they can keep you drier and help to remove some of the discomfort that can come with winter riding. Even if it’s not raining, the ground will often be wet during winter, so spray from your wheels can turn you sodden – even during a sunny ride. 

It’s not just you it can help!

What’s more, if you are riding with others then the spray from your rear wheel will fly up into the face of the rider behind you which is an excellent way to put people off riding with you. Some cycling clubs will strictly enforce mudguards on winter rides for this very reason.

One of the biggest uses I have had for mudguards is when I am trying to combine my cycling with something else, for example commuting or riding to meet up with someone instead of driving. This is a great way to rack up winter riding time but if you are covered in water and muck from head to toe it can be incredibly inconvenient. If you have mudguards on, these rides are much easier to manage and I find that as a bonus I can pack lighter too as less of my stuff will be sodden.

It can be a little tricky to get mudguards fitted properly so that they don’t rub, rattle or break off entirely. It can take a bit of fiddling around but you can even get clip on ones for road bikes without mounts for full mudguards so there is no excuse not to use them. As a minimum, you can get a small plastic fin to extend behind your saddle – unnoticeable to even the most particular rider but just enough to keep the spray off your backside!

Tip 5 –  Lights

It gets dark early during the winter months. Even if you are riding in daylight hours the weather can be gloomy (or a low sun can make it too bright) and visibility on the roads can be severely compromised. Flashing lights can make a huge difference to how visible you are on the road to other users.

There are bike lights available that are super bright and very sophisticated but you can use a basic rechargeable flashing light to make a big difference to how visible you are out riding. Of course, during the hours of darkness they are a legal requirement.

There have been a number of times during the winter months where a daytime ride can suddenly become an evening one and so having the lights rigged up, charged and ready to go can make sure you don’t get yourself into a dangerous situation unexpectedly. I have even done a fair amount of riding (commuting or otherwise) in the evenings after work in the dark; if you are meticulous about your route planning and ensure you have taken measures to ensure you are visible this can be a great way to ride in the winter.

This doesn’t need to be on the roads but if you are going to be going exploring in the dark then some proper bright lights will be needed to make sure you can see where you are going. A headtorch is also a good thing to combine with lights on your handlebars – that way you can see what you are looking at, not just what is in front of your bike!

Tip 6 – Spares

You should always ride with enough spares and tools to get you home from the most typical mechanical issues. For example spare tubes, tyre levers, a pump and a multi tool. However, the winter months can put more of a strain on your bike and so being extra prepared for issues when riding in the winter is an important way not to come across problems.

Wet weather can bring extra grit and dirt to the road surfaces, from the verges and fields alike. The cold weather also means that cracks and potholes in the road surface open up and are more likely to snag you with a pinch puncture. 

Hedges are often also trimmed in the autumn and as a result you can end up with all manner of thorns and sharp bits strewn across the road ready to put a devasting hole in your tubes (and morale!). You can even find yourself exposed to the threat of a hole hidden under a puddle – where a puncture or other mechanical issue might be getting of lightly. 

So whilst a puncture can happen at any time of the year, riding with a bit of extra security in the winter can account for the increased potential of an issue. Whether that means bringing an additional tube to usual, also putting in a patch kit that you normally wouldn’t bring or taking a larger multitool with more options – it is normally worth the minor inconvenience. 

Not least because whilst stopping and waiting for rescue because you have run out of spares is never a good place to be – it is even worse when it is cold/wet/windy/dark. This tip will also be endorsed by whoever it is that you would be calling to come to pick you up.

Tip 7- Adaptable planning

My final tip is about being adaptable and flexible with your riding plans to fit the conditions in the best way possible. You might have a preferred way of riding in optimum conditions but pragmatism may be needed in the winter when optimum conditions are less likely to occur!

You may have had a morning where going for a ride was on the agenda and then the weather is stormy with dangerous gusts. Or perhaps the rain has flooded the roads around you and the lanes are impassable. Perhaps it is icy and starting out is too risky early in the morning.

There are lots of ways that you can still get most of the benefits of riding, even with a bit of compromise. Perhaps you can do your ride indoors on a turbo trainer or rollers – Zwift and other online platforms have made indoor training better than it has ever been before. 

Maybe you can ride at a different time when the weather is better. I use a rain radar to plan when I make my 30 minute ride home from work as I am fortunate to be able to be flexible about when I come and go. If the rain is going to stop a bit later then I change my plans so I can ride when it is dry. There is no point being out in the rain and then getting home for the sun to come out (if I have the option!)

It doesn’t have to be on a bike…

You can also exercise in a different format. Many of the things that make a winter bike ride unpleasant (or even dangerous) are far more manageable on a run or a walk and you can still get much of the training benefit that you will get from riding. Even going to the gym or joining an exercise class will be of benefit – even though it might be quite different from going for a bike ride.

Finally, being able to see the wood for the trees and putting a single missed riding opportunity in context. You might miss a ride here or there but over the course of a year it will make very little difference (or no difference at all). Sometimes, things just don’t work out. What is important is not to let missing a ride or two (due to weather or anything else) lead to a huge gap in your riding. That is what will lead to you getting towards the summer and feeling unprepared to make the most of your riding. 

If you have spent the winter running, walking, going to the gym and riding when you can then things will come together quickly in the summer. It is a long way to get ready for a summer ride if you haven’t done anything for months on end. So get out there – future you will thank you for it!

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Take a look on our Instagram and Facebook to see the full tips video and more!

Part 2 coming soon…

LLC inside van

Packing Your Cycling Gear – Part 1

by with No Comment Alumni AdviceBlogOur RidesTraining

Packing for a supported bike tour like our 2025 trips requires some planning – not least for what riding kit to bring. Here are some of my best tips for packing your cycling gear ahead of taking on a trip like Land’s End to John O’ Groats or Lon Las Cymru.

For our tips on packing your off-the-bike stuff, see Charlotte’s blog post from last month HERE

1. Cycling Shorts

Nothing can have more impact on your comfort whilst riding than your shorts. I always start packing my cycling kit with my best pair of bib shorts, they act as a starting point for everything else.

The main question for a trip where you have many days of riding to do and a support vehicle to carry your stuff (albeit, you cannot bring the whole wardrobe!) is how many of each item to bring. For shorts this is, again, a key question. There is the aforementioned question of comfort but even more important is the question of hygiene. 

Saddle sores, chaffing and worse are triggered and then exacerbated by poor hygiene “down there” and for every other packing question it is important to first answer “how am I going to make sure that my cycling shorts are clean at the start of each day’s riding?” From Tour de France professionals to the seasoned bikepacker – it can be game over for a ride if you get this one wrong. 

As a result, if my trip is three days or less, then I will bring fresh shorts for each day. If the trip is longer than three days, then three pairs of shorts is an absolute minimum for me. One pair that I am wearing on a given day, one pair that was washed the evening before and have hopefully started drying and then finally another pair that are hopefully dry (or at least, no longer completely soaked) from the evening before that. 

With this system, even if something has gone wrong – then you should never find yourself without clean shorts, even if they haven’t had time to dry. If there is space to put in a fourth pair (or even a fifth) then they are the priority over extra spares of other bits of kit (such as jerseys).

2. Flexible Kit can solve many packing problems

When trying to pack for the variable British weather, you can find a case for nearly any piece of cycling kit at nearly any time of year. However, the bits that go straight into the bag early doors are the ones that can be used in as wide-ranging conditions as possible. It’s a bonus if they also take up relatively little space.

Arm warmers and leg warmers can change a pair of shorts into tights and a short sleeve jersey into a long sleeved one whilst only taking up the space of a pair of socks each. Whilst they are a compromise from the real deal, in a tight packing situation they can save you lugging kit “just in case”. 

The same goes for base layers (these can be long-sleeved, short-sleeved or sleeveless) and buffs. For minimal packing space they can help keep the wind off you and the warmth in whilst being easy to switch out when the weather changes and only take up a very small amount of space if they don’t end up being needed. I will normally combine a lighter wind/rain jacket with a couple of extra base layers if things get cold to save the big winter jacket being brought around for a summer trip (*more on this later!).

One extra benefit of base layers is that if you can keep them clean (in a similar way to mentioned in the section on shorts above) then you can get away with some re-used jerseys for a while longer! Combining base layers, arm & leg warmers and “normal” cycling kit can cover the vast majority of conditions outside the winter months.

It was a running café-stop talking point amongst my cycling friends whilst at university: “gilet weather”. It was always “gilet weather”; i.e. weather where a combination of a wind-proof gilet (or jacket) and arm-/leg-warmers did the trick.

3. Preparing for the worst (weather)

Once I was happy that I had enough of the kit choices mentioned above sorted (including socks, shoes, helmet and other non-negotiables) I would then see if I had space to put in the items that I hoped not to use: winter jacket, overshoes, winter gloves. If there was space, best to have them, right?

There have been numerous trips that I have brought those three items on for them just to float around in the bottom of the bag/box only to be brought home stinky and needing a wash despite never seeing the light of day. As a result, they can often be foregone unless space really is no issue. 

Despite this, they normally do come with me!

If they do get used, it is normally for a short window; a cold morning or an exposed section where the wind is whipping across open ground. A day where rain has left puddles everywhere or if I want to ride at a more leisurely pace to socialise with riders in the group I don’t normally ride with.

The other reason that I put them in if possible is to be used should others have been caught out with what they have brought. I confidently back my flexible warm gear plan from section 2 but if someone is armed with only a jersey and shorts then a spare winter jacket in the van or some winter gloves might just make a huge difference. 

4. Spares and tools

It is rarely necessary to bring the whole tool box. Especially on a ride where vehicle support is on hand. However, I do always aim to bring tools to get me out of all but the most extreme mechanical situation – ideally, as above, tools that can be flexible.

In the workshop, it might be best to have a set of spanners. But I bring the adjustable one on a trip. A full set of Allen keys and screwdrivers is ideal but a multi-tool with everything up to an 8mm (for my pedals) will be able to save space.

I bring 2-3 spare tubes and then a patch kit as a last resort should I really have puncture problems. I use a mini pump but even if I was relying on CO2 canisters the pump as a backup is essential (in my opinion, having had to offer mine up multiple times when others have had tubeless/CO2 let them down.  

Add in a chain breaker, tyre levers, some tape and some lubricant and then you can cover most of what goes wrong. There is of course an endless further list of things that you could bring – it normally pays to ask the rest of the group if anyone else is bringing something that could be shared. No point having ten bottom bracket tools or crank extractors!

The other mechanical-related thing that I get hold of before a trip like Bike the UK for MS is a spare set of cleats. I find I do more walking about than on a normal day-to-day ride and so they wear out a little quicker than normal. Whilst rarely ride-ending, if can become a major frustration and ruin a lot of the fun.

My worst crime in this department was when I was checking out the King Alfred’s Way route a few months ago – I brought my cycling shoes but still had my flat pedals on my bike! Bigger issues than worn out cleats at that point…

Mandy poncho riding

Felix‘s Top Tips for Winter Cycling – Part 1

by with No Comment BlogOur Rides

Getting out on the bike during the winter months can be more challenging because of any one of what I sometimes call the “four factors” (where Factor Four conditions are when all are present and even I think riding outside would be madness…!): rain, wind, cold and darkness. 

Whilst it can feel sometimes that these four conditions are present all winter long, it is very rarely the case and so there is a huge amount of pedalling joy that can be found riding all year round. If you get things right (and hopefully these top tips will help you with that) then you can experience the benefits of not leaving the bike in the shed for months in a row. 

This will mean that you can enjoy your summer adventures even more with the fitness that riding through the winter can bring. It can also be enjoyable, in its own right – and getting the heart rate up can certainly beat some of those winter blues!

Tip 1 – Layers

Staying warm and dry (but not too warm…) whilst riding in a UK winter can be challenging. Travelling at 10 to 15 miles per hour, or maybe even higher speeds, adds a wind-chill factor that can make it feel several degrees colder than it actually is. With the top half of your body exposed to this moving air, it is important to prioritise keeping as much of the cold air off you as possible.

This can be especially true at the start of a ride or from a café stop but you can actually end up getting quite warm whilst waterproof layers also trap in your sweat once you are up and going, especially if you live somewhere hilly. This can actually lead to you getting quite damp and whilst the thought of being too warm might feel tempting in mid-January it can be nearly as uncomfortable as being too cold. 

Layers on, Layers off

Multiple layers, ideally ones that you can take on and off as needed are the answer. You might find that wearing an extra thermal layer under a wind/waterproof jacket is just right as you start out but then taking it off once you have warmed up gives you the best of both worlds. As we all know, the weather can change in an instant and so having something extra you can put on if it gets wetter, windier or colder can save a lot of misery on a winter ride. 

Your legs can also do with some layering options. If it is set to be cold all ride then full-length tights can keep lots of cold out and warmth in. I love the flexibility of leg (and arm) warmers – cycling-specific items which act as removable coverings for your legs (or arms, accordingly) which can turn normal shorts into tights and can then be removed and shoved into a pocket when no longer needed. If it’s REALLY cold – they can act as a good extra layer under/over something else without adding too much bulky clothing.

 

Tip 2 – Look after your extremities

Tip two is also all about staying warm but this time it is a very cycling-specific potential coldness problem. Your hands are not doing that much whilst you ride along and are totally exposed to the air moving over your body. As a result they can become super cold, numb and even painful even if the rest of you is actually quite warm.

Not only is this unpleasant and a sure-fire way to remove the joy of cycling from your ride but it can also be very dangerous. With the feeling in your fingers reduced or even gone completely it can be hard to control the bikes with your braking and gear shifting compromised. If you are in a position where you are having to swing your arms around your body or desperately clenching and unclenching your fist to try and coax some feeling into your fingers then it’s already too late. 

The dexterity that you need can mean that bulky gloves can also create their own problems and so a cycling-specific pair of winter gloves are the best. These should ideally be warm and also provide some level of wind and water resistance. 

A budget-friendly way to keep the wind and water off your hands when used in conjunction with a standard pair of gloves is to put a pair of nitrile/latex gloves like you would find in a first aid kit underneath. These will do an excellent job of keeping cold out but are a bit too good at keeping moisture in so you will find your hands get sweaty pretty quickly.

It’s not just about your hands

Whilst your feet might be moving a lot more than your hands as you turn the pedals your toes can also end up uncomfortably cold. Overshoes might look a bit unusual but for riding in winter they are a tremendous addition. 

Like cold fingers, cold toes can ruin a ride and as long as you don’t walk around in them too much then a pair of overshoes can last many winters and will even help preserve your shoes – protecting them from the muck and spray that flies up from your wheels as you ride.

 

Tip 3 – Ride with others

You have planned to go for a ride but as your alarm goes off you can hear the rain pattering on the window and you’re warm in the covers. You could put all your cycling gear on and head out but if you didn’t and just stayed in bed for another hour instead – who would even know?

Well, if you had arranged to ride with a buddy or a group of friends – then you would have to let them know you weren’t riding. We all know that being accountable to someone else is a hugely powerful way of getting over the hump of getting started on something and cycling in the winter is no different.

Getting your kit on and out of the door is almost always the hardest part and normally (especially if you follow these tips!) the ride itself is lots of fun and you wonder why on earth you considered not starting. Having people help you avoid the temptation to skip your ride is a powerful tool and riding with others makes the ride itself even better too. 

It can make the time go by faster having mates to chat with and I always find that I will ride further in a group than I would on my own. It isn’t always going to be possible on every ride but having a regular time to ride, ideally together, can help build a helpful routine to keep the momentum going through until spring. 

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Take a look on our Instagram and Facebook to see the full tips video and more!

Part 2 coming soon…

Packing

Charlotte’s Guide to Packing as a Route Leader

by with No Comment AdventureAlumni AdviceBlogOur Rides

As the elected most organised packer of the Bike the UK for MS team, I am going to talk through my must haves for our trips as a route leader. It can certainly be difficult packing for your first trip, but after having a few goes this Summer I have found the best way that works for me, and may help you.

Camping Gear

You don’t need the most expensive and most definitely don’t need the biggest tent for our trips. A two-person, double skinned tent is perfect. Your tents go separately in the van so you don’t need to worry about your box space when it comes to the compactness of your tent when packed up and now would be a great time to look for any summer sales for a bargain if you don’t have one already. Make sure you have tent pegs packed with them, as this mistake has been made in the past!

A sleeping mat or air mattress is personal preference; we’ve even had camping beds used on our trips but remember that it does go in your box. Personally, I have a roll mat for ease and no risk of ending up on the floor halfway through the night, but that’s something Felix could tell you more about. In conclusion – check your air mattresses keep their air before bringing it on the trip! A camping pillow is a great comfort to have especially on a sleeping mat. Once again this is personal preference. Takeaways, cafes and meal deals get me through my trips; however, a gas stove or jet boil is a good item to have for a healthier diet than me! I do make sure I bring cutlery though, which is an easy item to forget and always comes in handy.

Clothes

As route leaders you will be in and out of the vans all day. It is important to wear things that are comfortable as well as all-weather appropriate. Alongside the obvious underwear and clothes needs, there are a few must haves when route leading a trip as you will be outside when camping and at rest stops. Waterproofs – a waterproof rain jacket is essential, and I would recommend waterproof trousers. Nothing fancy and expensive, some basic over trouser waterproof have put me in good stead, especially on the Lon Las Cymru trip this year!

There has not been a single trip this year where I haven’t worn my jumper. As route leaders you may be waiting out of the van at rest stops for an extended period so something to keep you warm, even in the dryer weather is needed. Layers are your best friends, and long sleeve layers are even better when fighting against the midges in Scotland. Something that can be easily forgotten are pyjamas; some accommodation is shared in halls so some form of pyjama is required.


A few things that are nice to have is evening wear and a form of slip-on shoe. Once you’ve reached camp and showered its nice to spend some time in camp at dinner, some comfortable clean evening wear is nice to have. Having shoes like sliders and flip flops are great to have especially when heading to the showers or to the toilets during the night at camps. I like to be optimistic and pack one pair of shorts, you’ll find trousers will be a go-to the majority of the time. My first trip I was too optimistic with the shorts to trouser ratio!

Toiletries

Along with the usual toiletries you would pack for any kind of overnight stay, you must also remember any kind of items required for camping. Personally, I have some hand wash leaves and hand sanitiser just in case there isn’t any at rest stops or camping sites. I also have face and body wipes for similar reasons. The most forgotten toiletry items are toothbrushes, towels and sun cream.
Smidge spray and midge nets are an absolute essential on the North Coast trip unless you are an absolute warrior like our route leader Katrina – you can certainly tell she lives in Scotland!

Things to Have on Hand During the Day

Instead of a rest stop box I have a backpack that comes in the footwell of the van with me. This has my food and anything I want during the day. This is where I will have my charging leads and a portable charger as you may be using a lot of battery communicating with riders or following a gpx route. Although a portable charger isn’t necessary due to having the Jackery power supplies, it is great to have one so you can charge your device away from the back of the van and on the move.

Other items like sunglasses, a water bottle and a travel mug also great to have on hand. These items aren’t necessary but they are small and great to have during the trip for sunny, hot and cold occasions.

How to Pack

Ultimately the best way to pack depends on the trip and type of transport you are taking to get to and from our trip destinations. But you must also consider the bag you pack in must also go in the van, ideally in your tub. For me, and I must admit this was a specified buy with the cycling trips in mind, I have an 80L foldable duffel bag which is the same volume (although not dimensions) of the box my stuff must go in.
A couple of things I use to help me utilise space and keep organised throughout the trip are a vacuum bag for my sleeping bag and pillow – this primarily helps me get all my stuff in one bag, as well as taking up less space in my box. Packing cubes help keep all my clothes organized throughout the trip and means no hectic rummaging in my box. These are definitely not necessities, but it does make my life a little easier in the mornings when getting ready for the road.

Take a look on our Instagram and Facebook to see me pack my bags to the NC500.