1/ Adequate Clothing: in this country especially you can never be too sure of what the weather will throw at you so be prepared. Invest in a good waterproof as this will make the best of the worst and some good arm and knee/leg warmers for those cooler morning starts that develop into a warm day. Don’t forget the toes either as they do take the brunt of cool and damp weather so some light shoe or toe covers.
If you're cycling with cleats then ensure that you don't focus on the upward stroke of pedalling as this has been shown to decrease efficiency and lead to increase risk of hip flexor injury; instead focusing on the downward stroke, engaging larger muscle groups such as the gluteals and hamstrings, should provide enough force to lift the opposite foot through rotations.
Invest in a power meter to monitor your Functional Threshold Power (FTP) and track your progress. You should be able to maintain 70-80% FTP comfortably for a ride of 3 hours or more. If you're aiming to push yourself, go for pushes of 100% FTP for no more than 20 minutes at a time with a 5 minute break between each push, and 120% FTP for no more than 10 second intervals to prevent onset of injury or over-exertion.
Physioimpulse Chartered Physiotherapists