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Posted on 10 June 2016

Isabel Hastie's BWC Training Tips

With less than two months before the Brompton world championship (BWC) final in London, it’s a good time to plan some extra training. If you’re a regular commuter, it’s a great idea to incorporate some training into your daily commute. Some people say commuting miles can often be ‘junk’ miles. But they weren’t for me. Use them wisely and they can be pretty effective. Here are my top tips:


  • Sprint from the lights – Essentially, interval training. Incorporating your commute with low and high intensity activity will help replicate this well renowned training technique
  • Target other cyclists - Everyone targets the fast roadies – See if you can hold a similar pace to them (and watch them speed up as you go past!!)
  • Set yourself a daily goal – Use Strava to get a PB on your favourite segments. Learn to push hard or sprint these sections and see how many seconds you can take off your PB
  • Add extra miles to your commute – I used to add laps of Richmond Park to my commute, but if you don’t have a cycle friendly park close by, you can lap roads close to your home. Also, try and find a quiet loop where you can replicate the racecourse. It will give you more motivation to ride those extra miles after a day at work
  • Learn how to hold your line around corners – Be predictable – If you’re riding in a group at the BWC, people need to know that you’re not going to swerve in front of them to get a better line around a corner. So practice taking both tight and long corners. It’s common for group riders to shout ‘hold your line’ when approaching a corner. Don’t be afraid to remind people of this when you’re racing at the BWC
  • Use hills – If you have a hill on your commute, use it. Get out of the saddle and push yourself up it
  • Stay focused - Throughout the commute, stay focused on everything that’s going on around you and not just the car or cyclist directly in front of you. This may not gain you extra power, but learning to naturally keep your wits about you by being able to judge what others tend to do could save you valuable seconds.


Most of all, keep safe and just have fun.