cycling rural spain blog

Its always a concern when you go away on your bike, 'have I packed enough spares and tools'
There is no right or wrong answer but so long as you have the basics to change or repair a puncture, fix a broken chain etc then normally that s all we need for the road. 

Whilst in a different country you can never be sure the local stockist will have what you need to keep you and your bike rolling along.

In our area there are several bike shops close by, in Zaragoza, Calatayud, and Tarazona there are several big shops who stock all the main brand spares.


Click here to visit Cycle shop in Zaragoza, Spain

There are many types of food typical of christmas in Spain.  Some are relatively a new idea like  to help the grape industry by eating twelve grapes as the 12 chimes of the clock in central Madrid strikes
 ( Spanish big ben ) to mark the last seconds each year!
You must to eat all 12 before  the time new year is  anounced to bring good luck for the new year ahead!

The typical Spanish christmas lunch is a minimum of 5 courses along with caramelised and dried fruits and 'Turron' often served with the cofee and sweets course. Turron comes in so many flavours, Almond chocolate with nuts. 
My Chritsmas favorites are as below

Much is spoken about the benefits of a mediteranean diet, the health benefits of oily fish, fresh olive oil, quality salads, vegatables, pulses and local meats.

Often the best tasting food comes from simple ingredients, one of my favorites is toast made from local village bread with a Spanish tomato crushed on top with fresh garlic and olive oil drizzled on top. Simple but really tasty!

Sports massage is normally  used in the treatment of sports injuries which can be from a trauma type injury or over use syndrome. Sympmtoms can include, back ache, neck pain, headaches & migraines, stiff joints, muscle inflammation, post exercise stiffness, lack ,of joint flexibility- mobility, overuse injury, sports injury, Fibromyalgia. 


Treatments include, Deep tissue massage, soft tissue release, joint mobilisation, stretching & muscle conditioning, manipulation, ultrasound, lymphatic drainage.


Muscles, tendons, ligaments and soft tissue become fatigued during exercise plus the stresses of life and work can cause postural pain and chronic joint  and muscle tension.

Treatment includes maunal therapy followed by a series of prescribed exercises, stretching and strengthening.  Normal activities can ususally be resumed from one to six weeks following treatment. 


To find out more about sports massge treatments click here

Spain is the chosen country abroad by professional cyclists for training abroad because of the climate, diversity of cycle routes and challenging bicycle rides, not to mention the incredible mediteranean diet!

Whether you travel to Spain for a biking tour holiday or a fitness based bicycle training trip, the Spanish option can offer it all.

It is advisable on route carry enough water and nutrition with you as Spanish villages can be a good distance apart particularly in the mountains.

Bicycle spares etc are important to carry on the trip with you, as Spanish cycling shops are only in major towns and cities.  

We all know accidents can happen so whilst cycling abroad is advisable to ensure you have adequate insurance and a valid EHIC card (formerly E111). At Cycling rural Spain it is a standard booking requirement.


It is a legal requirement on Spanish roads to wear a cycle helmet.

Cycling is a low impact sports and does not tend to create the same type of over use injuries like Ostearthritis runing even though the legs are the put under a lot of stress however neck, shoulder and upper body pain is more often reported due to bad riding posture. It is generally an over use or muscle overloading injury caused by holding the head in an extended position whilst riding with drop handlebars.

A simle way to help with this pain problem is to stretch the neck muscles whenever you stop and lift your head whilst riding, pull the shoulders backand stretch the pectoral muscles. In short giving the muscles on the back of your neck a rest!

Below are a few simple stretches to help.
Click here to see more at the sports injuries clinic

The Law in Spain says it is mandatory to use a cycle helmet whilst cycling in Spain.

 Whilst we understand that in the UK there are mixed views on this subject however whilst in Spain on our tours we must ask you to please observe Spanish Law and always use a suitable cycle helmet whilst on your bike. 

There is so much advice and marketing out there about sports nutrition these days What to eat and when, what is the correct hydration levels, gels,  etc. The truth is hard to find given so many companies want us to buy into their expensive sports drinks and products and why their brand is the best so who and what should we believe. 

There is also a big physological difference between the amature and the elete professional  athlete and so the answer is really different for each individual and it also depends on fitness levels and training schedules so one size really does not fit all.

It is so true that we need a good quality and varied diet to prepare our bodies to be at optimum for exercise and the successful post recovery process. Ideally our diet  should be nutrient rich and be made from ingredients based on non processed products. If you can't pronouce the ingredients or it does not look like what is is started as, why put it into your body, don't eat it!

Carbohydrate loading, the body needs fuel for exercise so its important to  fill your 'carb tank' before a ride. Complex or long chain carbohydrates like porridge, wholemeal rice and pasta are slow release carbs and will give you fuel for the first 60 to 90 mins of exercise. 

Your body has enough fuel stored for 60 to 90 mins of moderate exercise then your carbohydrate fuel tank  will be depleted and so you need to add some simple carbs or sugars otherwise your body will burn protien or lean muscle as an energy source. ( a banana contains simple and complex carbs plus vitamins and minerals like potasium which is needed as water balance to prevent cramp) 

Gels mainly contain glucose with no nutitional value (sometimes added caffeine too) this is all absorbed straight into the bloodstream being single molecules which elevates the  levels insulin and so the sugar can then get stored as fat. A mix of simple and complex carbohydrate are best to deliver optimum energy and nutrient levels like fresh fruit, cereal bars etc.

After exerecise or bike ride it is essential to restock and give your body some fuel. There are many pre prepared post ride drinks foods however a good meal is just as effective. We need simple carbohydrates to refuel our 'carb tank', protien for our muscles to repair and maintain muscle fibre. We also need good quality nutrients to restock our bodies store to maintain an optimum immune system. 

Post ride meal example: poached egg with salmon on wholemeal bread and a glass of fruit juice contains everything you need and is natural!