Different rides will require different nutritional support plans. In addition to differing Caloric requirements and recommendations, there are some specific do's and don'ts. This section will look at the 6 common types of rides and make recommendations on the 4 diet periods for each ride.

THE COMMUTE or SOCIAL RIDE

This ride is done at a comfortable pace of 50-60% VO2 max. for 1 to 2 hours daily. The goal is to have a comfortable ride with energy left for the remainder of the day.

• 4 days prior - balanced diet with 60-70% Calories from carbohydrates
• 4 hours prior - eat a high carbohydrate breakfast 30 to 45 minutes before the ride
• 4 minutes before - nothing special
• during the ride - eating is optional for a ride of 2 hours or less
• post ride - a mid morning snack might be a good idea but is not essential; a good balanced diet will replace the glycogen used during the ride
• fluids - one water bottle per hour, perhaps a bit more in hot weather

BASIC TRAINING RIDE

This ride is just a bit longer than the 2 hour limit that can lead to the bonk, so snacking on the bike is important. As intensity increases above 60%, it is more important to avoid eating in the 4 hour pre-ride interval to avoid GI distress.

• 4 days prior - balanced diet with 60-70% Calories from carbohydrates; at least 600 grams of carbohydrate the day prior to the ride
• 4 hours prior - if the intensity is moderate, eating during this interval is OK; avoid excessively fatty foods and try to eat 2 hours before the ride
• 4 minutes prior - nothing special
• during the ride - start eating regular snacks, energy gels, or sports drinks at the beginning of the ride to replace the estimated calories burned per hour
• post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window of maximum glycogen resynthesis and may cut down on muscle soreness
• fluids - one water bottle per hour, perhaps a bit more in hot weather

INTERVALS

For intervals, it is key to have your stomach empty or you risk the GI distress that goes with exercising close to or above 100% VO2 max. You will also sweat more so that fluid replacement needs to be watched. If this is a ride of less than 1 1/2 to 2 hours, there is probably not a need to carbo supplement during the ride.

• 4 days prior - balanced diet with 60-70% Calories from carbohydrates
• 4 hours prior - don't eat in the 4 hours before this training ride
• 4 minutes prior - nothing special, a candy bar or energy bar is OK if you're feeling hungry
• during the ride - depends on the total time/distance to be covered. If it's truly focused on intervals, no carbos are needed
• post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness
• fluids - one water bottle per hour as an absolute minimum

LONG DISTANCE

This ride will definitely cause you to bonk if you don't replace carbohydrates, so snacking on the bike is essential. As intensity increases above 60% VO2 max., it becomes more important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. If this is really planned as a slow, long training ride, that is not as important. A 300 gram carbohydrate meal 3 to 4 hours before this ride helps "top off the tank" so to speak in terms of muscle glycogen stores.

• 4 days prior - balanced diet with 70-80 % Calories from carbohydrates; at least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride
• 4 hours prior - if the intensity is moderate, eating during this interval is OK, but avoid fatty foods and eat at least 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre-ride is recommended if possible
• 4 minutes prior - nothing special
• during the ride - regular snacks, energy gels, or sports drinks to replace the estimated calories burned per hour
• post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night after the ride. fluids - one water bottle per hour, perhaps a bit more in hot weather

COMPETITIVE EVENT

This is what it's all about, and good nutrition and planning your eating strategy can make a difference. You will need a good carbohydrate base to maximize your muscle glycogen reserves. And you need to avoid eating in the 4 hour pre-event interval to keep your stomach empty or you risk the GI distress that goes with exercising close to or above 100% VO2 max. You will also sweat more so fluid replacement needs to be watched. If this is a ride of less than 1 1/2 to 2 hours, there is no need to carbo supplement during the ride.

• 4 days prior - balanced diet with 60-70% Calories from carbohydrates; 600 grams of carbohydrate per day in the three days prior to the event
• 4 hours prior - don't eat in the 4 hours before this ride
• 4 minutes priorr - a candy bar, energy bar, or other carbohydrate snack is a good idea
• during the ride - even for an event of 1 1/2 hours or less, a liquid carbohydrate supplement should be used. And if it's going to be longer, you will definitely need carbohydrate supplements (beginning regular snacks, energy gels, or sports drinks as soon as the event starts to replace the estimated calories burned per hour
• post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night to replace the muscle glycogen that was probably completely depleted during the event.
• fluids - one water bottle per hour as an absolute minimum

MULTI-DAY RIDE or BIKE TOUR

This ride is basically the same as the long training ride, but you need to be very careful to eat a high carbohydrate meal each evening or you will slowly become glycogen depleted and chronic fatigue will develop. If this is going to be a high intensity event on certain days, (intensity above 60% VO2 max.), it is important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. But on those long slow days, that's not an issue. A 300 gram carbohydrate meal each day 3 to 4 hours before the ride will maximize glycogen reserves. This is the dietary program most appropriate for a multi-day bike tour.

• 4 days prior - balanced diet with 60-70% Calories from carbohydrates; at least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride
• 4 hours prior - if the intensity is moderate, eating during this interval is OK, but avoid fatty foods and eat 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre ride is recommended.
• 4 minutes prior - nothing special
• during the ride - regular snacks, energy gels, or sports drinks to replace the estimated calories burned per hour
• post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night after the ride, and try to eat at least 600 grams of carbohydrate per day above and beyond that needed to replace the Calories burned on that day's ride.
• fluids - one water bottle per hour, perhaps a bit more in hot weather

A few additional tips for those trips that will have long back-to-back days on the bike.

• Train with long back-to-back rides. You can train for a single century by riding long once a week because the event calls for just one day of exertion -- and then you can rest. But to build the stamina for a week (or two) of daily rides you should train with several long, back to back, rides.
• Replace those Calories in training. When you're maxing those training miles, you need to replace the Calories you are burning (and fluids too) to keep muscle glycogen stores intact. If you skimp, you run the risk of increasing your level of fatigue.
• Respect your contact points. Keep your hands, feet and saddle area happy. Pain in any of those areas can ruin a good adventure. Think twice about using new gear.
• Beware of overtraining. It's tempting to put in big miles to prepare for the week. Going too fast (and often) has its own set of risks. Train smart.

With London's cycle revolution gaining pace and thousands of potential cyclists set to join you on the streets of the capital; I am writing to draw your attention to plans that the Mayor, in his capacity as Chairman of Transport for London, has drawn up to ensure the continued safety of you and your fellow cyclists.

Download the draft Cycle Safety Action Plan (927KB)

I hope you will be able to spare some time to read through what TFL believe is a further important step in their plan to make taking to two wheels in the capital as safe as possible.

The new plan highlights the need for action in London by:

• Promoting the cycling safety message to all road users.
• Delivering new, safe cycle routes and facilities - such as the new Cycle Superhighways routes and the central London Cycle Hire scheme with its 6,000 bikes.
• Providing confidence boosting training for cyclists, and other road users - £3 million has been invested in cycle training this year.
• Encouraging HGV operators in London to take cycling safety seriously - including engaging with 7,000 London companies and encouraging them to join TfL's Freight Operators Recognition Scheme.
• Working with over 300 freight companies which operate construction vehicles - they will be encouraged to install side-bars or other safety devices on HGVs which are currently exempt.
• Calling for improved HGV safety - by reviewing the current exemption for some construction vehicles to have side-bars and requiring cycle safety awareness as a mandatory part of HGV drivers 'Certificate of Professional Competence' (CPC) periodic training requirement.
• Championing the need to allow trials of innovative safety measures - such as Trixi mirrors in London to examine their potential benefits for cycling safety.
• Creating a Cycle Safety Working Group of key road user and cycling organisations.
• Arranging 'Exchanging Places' HGV/Cycle events similar to those we organised to mark the launch of this plan - with more to follow in November and coming months - giving London's cyclists the opportunity to learn about riding safely near HGVs.
• Using the latest research into collisions involving cyclists - to ensure the efforts of TfL and other partners are focused where they will make greatest difference.

Be alert

• be aware of everything going on around you
• watch out for pedestrians stepping off the kerb
• watch out for vehicles pulling into the kerb or turning left
• look up and around, rather than just in front of your bike
• practice looking behind without wobbling or swerving
• watch out for vehicles coming out of side streets - they may not see you

Watch your position on the road

• ride further out, away from the kerb. You'll be more obvious and easier to avoid
• allow at least a full door width's space between you and parked cars - and watch for open doors
• if the road is too narrow for a vehicle to pass you then it may be safest to ride in middle of the road

Wait ahead at lights

• wait in front of other vehicles when you're at traffic lights
• make sure you are well in front of large vehicles such as HGVs and are not waiting on the left - make eye contact so they know you are there. If you can't get to the front safely, wait behind the vehicle

Be seen and be safe

• a bright jacket or rucksack can make you easier to see
• by law, after dark you must have white lights at the front and red lights at back of your bicycle
• put reflective strips on your rucksack, panniers, jacket or wrist bands for better visibility at night
• it is not the law to wear a helmet but many Londoners choose to - if you wear a helmet, make sure it fits - tighten the straps so that you can't push the helmet up your forehead, side to side or up at the back
• try Safe Turn for your indications

Make eye contact

• make eye contact with drivers to ensure they know you're there - it will make them give you the space on the road that you deserve

Ride confidently

• know where you should be on the road and stick to your guns
• in heavy traffic go at the same speed as other vehicles
• look out for drivers trying to move onto the road you're on
• be assertive, not aggressive

Cycling is often perceived as a dangerous activity; part of the problem is that cycling on roads is often a less than pleasant activity because you can feel the potential for serious accidents. However, it is a shame because the risks of cycling are often exaggerated and there are of course many benefits

Some Basic Cycling Statistics

• The number of cyclists killed on British roads in 2007 was 136.
• The total number of people killed in road traffic accidents was  3,172 people.
• The number of people who died of heart disease in the UK was 70,000

Risk Decreases the More People Cycle.

Cities with a higher density (%) of people cycling have lower mortality rates. For example, in 1994, London had 19 fatal cycling accidents. In 2007, the number of cycle journeys had increased 91%, yet, fatalities fell to 16. This is a small sample, but, it suggests that as more people cycle, motorists adjust their behaviour to compensate for the increase in number of cyclists.

• In countries like the Netherlands, where cycling takes more than 30% of all journey, fatalities are a much smaller %.
• The UK sees less than half the cycling fatalities per 100,000 people than in Germany. However, Germans make five times as many journeys by bike as Britons.li>

Cycling vs Other Forms of Transport

I have seen various different data on the risk of cycling. But, this seems a comprehensive study about the relative dangers of different types of transport. Cycling is more dangerous than driving a car or going by bus. But, it is less dangerous than pedestrians.

Health Benefits of Cycling

Although cycling incurs a certain risk, it is definitely worth mentioning the advantage of cycling in improving fitness. Cycling helps to improve aerobic fitness and reduce obesity. This makes a significant contribution to reduce heart disease and other obesity related diseases. The number of deaths from heart disease in the UK is a staggering 70,000 a year. This easily dwarves the fatalities of cycling (126). Whilst a cycling accident makes a newsworthy story, a heart attack doesn’t. But, it is important to weigh up the benefits as well as the cost. Yet, in deciding whether to cycle or drive, most people tend to focus on the dangers.

Regular cyclists enjoy a fitness level equal to that of a person ten years younger. (Source: National Forum for Coronary Heart Disease Foundation, Sharp)

Want to burn calories? Don't tuck in behind another rider: that reduces energy expenditure by 30 percent. How many calories can you burn when cycling? Lance Armstrong burns about 1000 calories an hour in the Tour deFrance, going about 80 miles a day at an average of 24 mph. A reasonably fit female cyclist, riding on a flat road at 18 miles per hour for an hour, and weighing 125-pounds, would burn 555 calories. Running for an hour, at 8 minutes a mile, the woman would burn a little over 600 calories but runners cannot usually sustain sessions of more than an hour in duration whereas cyclists, supported by their machines, can easily ride for three hours plus with little risk of injury. (Source: Dr. James Hagberg, exercise physiologist at the University of Maryland, USA).

Cycling at least twenty miles a week reduces the risk of heart disease to less than half that for non-cyclists who take no other exercise. (Source: British Heart Foundation, Morris)

If one third of all short car journeys were made by bike, national heart disease rates would fall by between 5 and 10 percent. (Source: Bikes not Fumes, CTC, 1992).

The average UK resident spends about 9 days a year in a car. (Source: National Travel Survey).

The UK has the worst traffic congestion in Europe. (Source: Commission for Integrated Transport, November 2001).

The Confederation of British Industry estimates that congestion costs the UK economy up to £20 billion per year. The European Commission's report - The Hour of Choice (2001) says congestion costs Europe up to £85 billion a year. Road traffic in the EU is forecast to increase by 50 per cent by 2010. Europe is being asphyxiated by congestion,î the study said.

A typical train commuter spends £12 a day (£5 on the train journey, £2 on coffee and snack, and £5 on lunch) and a typical road commuter £14 per day (average 17 miles @ 40p per mile, £2 coffee and snack and £5 lunch) or £30 per day in London if the £8 congestion charge and £8 parking fee are included. Potential savings [of cycling to work, and bypassing the cappucinno bar) could be between £1,152 and £2,880 per year.  (Source: Cost of car and train travel, Europ Assistance press release, May 2006)

46% of motorists admit they exceeded the speed limit most days. (Source: Counting the Cost, Cutting Congestion, RAC Foundation, 2004)

Regular cyclists have a similar annual risk of road deathto regular motorists. In the UK, there is roughly one death per 20 000 years regular driving or cycling. In the rest of Europe, the annual death risk is lower for cyclists. Annualdeath risk is believed to be a more accurate reflection of risk, compared to deaths per kilometre, as regular cyclists don't travel as far as regular motorists. (Source: Malcolm Wardlaw)

Gardening is more risky than cycling! An Australian survey found 5 percent of gardeners but only 4 percent of cyclists requiring medical care for an activity related injury in the survey period. (Source: Sydney Morning Herald, 17th January 2003)

Obesity is costing the [UK] economy £2 billion. Cases of type 2 diabetes are increasing among our young people, and the projection is that if something is not done about obesity, the economy will have to bear £3.5 billion in related costs by 2010.  (Source: Richard Caborn MP, Minister of sport, replying to a parliamentary question, 10th November 2003)

The Copenhagen Study (2000) concluded that those who did not cycle to work experienced a 39 percent higher mortality rate than those who didn't.

Kids are getting fatter, partly through inactivity. Children's waistlines have expanded by two clothing sizes over the past 20 years, says research published in the Archives of Disease in Childhood. The report also says that girls are getting fatter quicker than boys. Dr Mary Rudolf of East Leeds primary care trust said in the British Medical Journal: This figure is all the more disturbing when one reflects on how many notches on a belt this represents.î Waist size is seen as an important indicator because of the link between abnormal girth in adulthood and increased risk of heart disease. Waist circumferences were also significantly larger than in 1996 and had increased by an average 4cm over 20 years.

The single most important tool to increase the number of people who [are] physically active [is improved conditions for walking and cycling. (Source: A Physically Active Life Through Everyday Transport, ed Dr Adrian Davis, World Health Organisation)

In 2004, there were 134 cyclists killed in the UK, as recorded by the police on STATS19.

The more people who cycle, the safer it becomes for each cyclists. According to the Jacobsen's Growth Rule, if the amount of cycling doubles, the risk per cyclist falls by 34 percent. If cycling halves, the risk per cyclist increases by 52 percent. (Source: Safety in numbers, more walkers and bicyclists, safer walking and bicycling, PL Jacobsen, Injury Prevention, Sept 2003).

If you've been enjoying cycling this summer, why give it up just because the season is changing? You'll be surprised by just how much you enjoy cycling this winter.

Five good reasons to stay on your bike
It's more interesting - see the seasons change and keep enjoying London's landmarks and green spaces. Be the first to see the start of spring.

It's reliable - you're free to travel when you like, by whatever route you choose, and won't be slowed down by winter congestion or travel disruptions.

It's cheap - save money for the festive season (and you won't need to worry about putting on the other kind of pounds either).

It's drier than you think - if you ride year round, you're likely to get caught in rain only eight times. February and March are two of the driest months.

Don't let your fitness drop - cycling is an easy way to look and feel good. Daily exercise can help reduce stress and keep winter blues at bay.

Tips for winter cycling
With a bit of information and some basic gear, cycling in winter is as easy and satisfying as it is in summer.

• you'll warm up quickly when you're cycling so wear breathable layers that you can remove and put back on as the weather changes
• choose a light, water-proof windbreaker that folds up small and can be worn over your clothes
• book a cycle training session in the evening so you can learn to ride confidently in the dark
• get some warm gloves and socks - having warm hands and feet makes all the difference
• adjust your riding to the conditions - take extra care when it's icy or wet
• keep a pair of shoes at work to change into if your feet get wet on the ride in
• don't forget your lights - and with something reflective on your bike, bags or clothing you'll be easy to see when it's dark
• ask your local bike shop about getting mudguards fitted to your bike - more water comes up off the road than down from the sky
• park your bike out of the elements where possible to keep it running smoothly

Cycling gets a lot less money from central Government than it would like, but a lot more than it used to get. In January 2008, the Department for Transport pumped in a record GBP 140 million (€ 156.5mn) investment.
Cycling England had asked for GBP 250 million (€ 279.4mn). Cycling England’s previous budget was GBP 10 million (€ 11.2mn) per annum. The GBP 140 million (€ 156.5mn) is split over three years.

Phillip Darnton, Chairman of Cycling England, said:

“Cycling England produced compelling evidence to show that increased and sustained levels of investment in cycling can make a substantial impact. The bicycle really does have a role in helping meet England’s transport challenges. It is now taking its place as a proper mode of transport.”

Bristol may be Cycling England’s official Cycling Demonstration City but it’s London that is doing most to promote the use of bikes. At a cycling conference in October, speaker Peter Lensink of Ned Railways said cycling in London was at a tipping point.

“There’s been a change in perception, not just people in Lycra. Biking is becoming part of mobility. I pedal on a Dutch roadster and cycle everywhere in my suit. There are now lots like me. Who would ever have imagined the junction between Tavistock Square and Tavistock Place would have cycle congestion in the mornings?”

Before he was ousted by cyclist Boris Johnson, the then Mayor of London Ken Livingstone announced a GBP 500 million (€ 559.2mn) 10-year plan to transform cycling in London. There’s to be a Vélib-style bike hire scheme with 6,000 bikes available every 300 metres. There will also be radial ‘Cycling Corridors’ - bicycle superhighways - for commuters to provide high-profile, easy to follow cycling streams into central London.

Jenny Jones, Green Party member of the London Assembly, said:

“These plans for promoting cycling and walking are more ambitious than anything which has been tried before in this country, but they are exactly what we need to persuade large numbers of Londoners out of their cars.”

According to the U.S. Consumer Product Safety Commission, every year hundreds of thousands persons suffer bicycle-related injuries serious enough to require hospital emergency room treatment. Here are some typical cases of bicycle accidents:

"A bicycle rider applied her hand brakes and lost control of her bicycle. She went down an embankment and fractured her shoulder."

"As a cyclist was riding his bicycle downhill, the front wheel of his bike suddenly became loose and twisted. The bicycle rider lost control, fracturing his knee."

"A cyclist was riding a bike without a chain guard when his foot caught between the pedal and chain. He fell, suffering a concussion and skull fracture."

"A bicyclist was riding her bike alongside a friend's. As her friend moved his bicycle to the right, the two front wheels collided, causing the first cyclist to fall. She suffered a concussion and fractured a wrist."

Cycling accidents – major patterns

The below examples illustrate some major accident patterns associated with bicycles. They are:

• Collision with a car or another bicycle.
• Loss of Control -- This occurs because of a number of factors, including: difficulty in braking; riding too large a bike; riding too fast; riding double; stunting; striking a rut, bump, or obstacle; and riding on slippery surfaces.
• Mechanical and Structural Problems -- These include brake failure; wobbling or disengagement of the wheel or steering mechanism; difficulty in shifting gears; chain slippage; pedals falling off; or spoke breakage.
• Entanglement of a person's feet, hands, or clothing in the bicycle.
• Foot slippage from pedal.

Use your lights.
Equip your bicycle with a headlight, a taillight and reflectors. Wear a Safe Turn indicator on your hand. The lights will increase your visibility even during the day.

Watch your speed.
Adjust your riding speed, slow down when appropriate. Do not ride too fast. If you cannot make eye contact with the driver, slow down so much that you are able to completely stop if you have to.

Signal your turns.
Before turning or changing traffic lanes, always signal your turn by hand. Wear Safe Turn indicator on your hand so the car drivers see your turn signal.

Wear light-colored or reflective clothing.
Light-colored or reflective clothing increases your visibility on the road.

Keep your distance from the parked cars.
Avoid riding too close to the parked cars to avoid a car door being opened in front of you. Ride far enough from the cars to make sure you will not run into any door that is opened unexpectedly.

Wear a helmet.
Bicycle helmets prevented certain types of head injuries resulting from a number of bicycle accidents. Make sure your helmet is approved for bicycle use; ask at your local bicycle shop if not sure.

Do not ride through a crosswalk (pedestrian crossing).
Car drivers are not expecting bikes in the crosswalk. A car hitting a cyclist on a crosswalk is one of the common bicycle accidents. If you cross an intersection via a crosswalk, walk your bicycle through there.

Never ride against the traffic.
Ride with traffic, in the same direction. Never ride against the traffic, even for a short period of time. Head collisions with cars are among the most dangerous bicycle accidents.

Do not stop in the car driver's blind spot.
Never stop in the car driver's blind spot. When you stop at the red lights, in heavy traffic etc., always make sure the car drivers next to you are aware of your presence on the road.