Discover these top training tops for one of the 3 Devon Air Ambulance Cycle Challenge routes
So, you’ve signed up for the Devon Air Ambulance Heli Bike Challenge, but have you started training yet?
Training for any long-distance charity bike ride is as much about preparation and mindset as it is about physical fitness.
Whether you’re taking on the 100-mile Legend route, tackling the 50-mile Heroic or you’re preparing for the 30-mile Explorer, each distance will bring its own challenges, but with the right approach they are all achievable and incredible rewarding.
We’ve put together this practical guide to help you prepare, build endurance and show up confident to Devon Air Ambulance’s first ever cycle challenge on September 12.
This charity bike ride, through the East Devon countryside, is special because not only are you cycling for fitness, but with every mile you pedal; you are also supporting us to carry out our lifesaving work. Your sponsorship will help keep our two air ambulances flying, and our fleet of critical care cars responding to medical emergencies across Devon and neighbouring counties.
But that motivation won’t be enough to replace your training for this cycle challenge.
Proper training reduces injury risk, improves enjoyment, and ensures you reach the finish line in good form.
The Explorer Route
With our 30-mile (48km) Explorer route, this is a great entry point for novice cyclists or if you just enjoy a more leisurely ride. With a few weeks’ preparation, many of you will find this distance achievable.
Training Plan (4–6 weeks)
- Ride two to three times per week
- Start with 8–12 mile rides
- Increase your distance by around 5 miles each week
- Eventually aiming for one longer ride per week (20–25 miles before the Cycle Challenge event day)
Key Focus Areas
- Saddle Comfort
You’ll probably be on your bike for around 2-3 hours, so invest in some padded shorts and make sure your bike fits properly. You should be able to fully extend your leg to the further point of the pedal position with your heel on the pedal. - Basic Nutrition
Eat a small snack every 45–60 minutes (bananas and energy bars make great snacks) and make sure you drink regularly. - Pacing
Start slow. Many beginners go too hard early on and struggle later.
The goal is to finish feeling tired but not completely exhausted, enjoying what we think will be an incredible experience.
The Heroic Route
At 50 miles (80 km), our Explorer route is one of the best 50-mile charity road cycling events in Devon. It is an endurance ride and is one for more experienced cyclists. You’ll likely be cycling for around 3-5 hours.
Training Plan (6-10 weeks)
- Ride three times per week
- Include one short ride (10-15 miles)
- One moderate ride (20-30 miles)
- One long ride (gradually building to 40-45 miles)
Key Focus Areas
Fuelling and nutrition: You won’t be able to rely on stored energy alone. Eat every 30-45 minutes. Mix carbohydrates such as bars, gels and bananas. Stay hydrated and add electrolytes if it is warm, to help maintain hydration and prevent cramps.
Hills and Terrain: With a moderate to challenging peak elevation of 300 metres, the Heroic route incorporates parts of the Blackdown Hills, so ensure you practice on varied terrain, like the event route. Hills will drain your energy if you are unprepared.
Bike set up: When cycling long distances, what seem like small issues at the start can become big issues over a greater distance. So, make sure you’ve adjusted your saddle to the correct height, check your handlebars, and consider padded gloves.
Goal: You should aim to finish the DAA charity bike ride strong and with energy left in the tank, not just surviving the final 10 miles!
The Legend Route
Completing this 100-mile (160 km) cycling challenge across Devon and the Blackdown Hills will be a major achievement and will require consistent training, discipline, and mental resilience.
Training Plan (10-16 weeks)
Ride three to four times per week
- Include one short recovery ride (10-15 miles)
- One mid-distance ride (25-40 miles)
- One long ride (gradually building to 70-80 miles)
- Optional hill or interval session
Key Focus Areas
Time in the saddle: Your body will need to adapt to being on your bike for between 6-8+ hours. Long training rides are essential.
Nutrition is critical: You must fuel regularly. Eat 200-300 calories per hour, combine solids and quick energy drinks/gels and do not wait until you feel hungry before you eat.
Mental strategy: You may find that breaking your ride into segments helps. Focus on the next 20-30 miles, use rest-stops as milestones and expect that you will have tough patches along the way; that is normal!
Recovery: Remember that rest days are just as important as training days. Over-training can derail your progress.
Goal: Finish steadily and safely. This is a non-competitive event; it’s about endurance and not speed.
Remember, whichever distance you are cycling, everyone struggles at some point and so there might be moments when it feels tough. Our advice is to stay steady, rather than fast and keep to your own pace and not that of others. Focus on why you’re riding and why you have chosen to support us.
We are so grateful to you for choosing to support us. On the day of the event, staff, crew and supporters of Devon Air Ambulance will be there along the route and at the finish line at Winslade Manor in Exeter, cheering you on and celebrating your incredible achievement.
Please note, these are all tips and general guidelines to enhance your cycling experience and should not replace professional advice.
