London-Edinburgh-London - How to Plan for Success

London Edinburgh London (LEL) represents the ultimate challenge for many endurance cyclists - 1,539km (956 miles) with over 13,000m of climbing across the British landscape. With just 128 hours to complete this mammoth undertaking, success requires far more than just physical fitness.

At Endurance Bike and Run, we've been coaching people for ultra-distance cycling events for several years. This guide combines what we've learned from successfully guiding numerous riders through epic adventures including LEL, Highland Trail 550, the Silk Road Mountain Race, Tour Divide, The Transcontinental and many others. These strategies have helped the people we coach not just to finish, but thrive in some of cycling's most demanding challenges.

IMPORTANT TIMING NOTE: If you're reading this in July 2025 and planning to participate in LEL 2025, it's crucial to understand that it's too late for "crash training." Attempting to dramatically increase your fitness at this stage will only lead to fatigue and potential injury. Instead, maintain your current sensible training routine and begin tapering about two weeks before the event. Focus on the psychological and logistical strategies outlined in this article - these elements will be of far more use to you than creating unnecessary fatigue.

Understanding the Challenge

Before diving into preparation strategies, let's acknowledge what you're signing up for. LEL isn't merely a long bike ride - it's a comprehensive test of your:

• Physical endurance and resilience
• Mental fortitude and psychological strategies
• Logistical planning and problem-solving abilities
• Equipment knowledge and mechanical skills
• Ability to adapt to changing conditions and setbacks

The route between these two iconic capital cities takes you through varied terrain, with the hilliest sections beginning around the North Pennines. While not a race, the 128-hour time limit means you'll need to maintain a steady pace throughout.

The Golden Rule: Nothing New on Event Day

This fundamental principle applies to EVERY aspect of your LEL preparation:

• All equipment and components - Your bike should be reliable but not necessarily brand new. All components should be tested but not warn.
• Clothing and accessories - From shoes to helmets to rain gear, everything should be broken in and proven comfortable.
• Nutrition and hydration - As far as possible you should have tested all planned food and drink during training.
• Sleep system - Whatever method you plan to use for rest should be familiar.
• Packing strategy - How you arrange gear on your bike should be tested and refined.

The middle of a 1,500km event is the worst possible time to discover that your new saddle causes numbness, wholemeal bread upsets your stomach, or your freshly-installed components have compatibility issues. Familiarity brings confidence, and confidence brings success.

Physical Preparation: Protecting Your Body

Minimizing and Managing Saddle Discomfort

Nearly all riders will experience some level of saddle discomfort during LEL. The goal isn't complete prevention (which may be unrealistic) but minimization and effective management:

• Bike fit is essential - Invest in a professional fitting well before the event. Poor weight distribution or excessive rocking due to incorrect saddle height can cause major problems.
• Choose the right saddle - Take time to test multiple options. What works for a century ride might be torture over 1,500km.
• Quality shorts matter - This is not the place to economize. Invest in high-quality bib shorts with chamois designed for long-distance riding. Women will want female specific shorts with a design which enables them to go to the toilet without having to strip off completely.
• Chamois cream is your friend - Apply liberally to both yourself and your shorts. Antibacterial options provide extra protection.
• Take standing breaks and shift positions - Every 10-15 minutes, stand briefly to restore blood flow. Aero bars can offer valuable position alternatives.
• Maintain cleanliness - Use antibacterial wipes during stops. Clean shorts for different segments can be arranged via drop bags.
• Bring treatment supplies - Pack items to address developing issues: additional chamois cream, antibacterial ointment, hydrocolloid patches, and anti-chafing products. Being able to treat small problems before they become major ones can save your ride.

Protecting Your Hands and Wrists

Handlebar palsy (ulnar neuropathy) and carpal tunnel syndrome can develop from prolonged pressure on nerves in the hands and wrists:

• Keep your upper body relaxed - Tension travels down to your grip.
• Hold bars with relaxed hands - A death grip increases pressure and vibration.
• Use padded gloves - Additional gel inserts can help on rough sections.
• Consider double bar tape or gel pads - Extra cushioning reduces vibration.
• Regularly shift hand positions - Don't stay in one position for extended periods.
• Try anatomic or aero bars - They can distribute pressure more evenly and provide more variety in riding position.

Preventing and Managing Urinary Tract Issues

Prolonged time in the saddle can lead to urinary tract problems for both men and women that go beyond simple saddle discomfort:

• For men: Penile numbness can occur due to compression of the dorsal penile nerve. This is a warning sign that shouldn't be ignored, as it can lead to more serious issues if not addressed.
• For women: Trauma and inflammation of labial tissues can develop from extended riding periods.
• For all riders:
  • Difficulty urinating (weak flow, inability to void despite urgency) can result from urethral stricture or urinary tract infections.
  • UTIs may present with dark/cloudy urine with a distinct (fishy) odor, pain during urination ("pissing through needles"), and in severe cases, blood in urine.
  • These conditions require prompt medical attention and antibiotics if infection is present.

Preventative measures include:

• Ensuring your saddle fit distributes pressure properly
• Taking regular standing breaks
• Maintaining hygiene
• Staying well hydrated
• Urinating regularly even when you don't feel a strong urge
• Changing position frequently to promote blood flow to sensitive areas

If you develop symptoms during the event, don't ignore them in hopes they'll resolve themselves. Address minor issues before they become event-ending problems.

Managing Menstruation During the Event

For riders who menstruate, timing can sometimes be unpredictable, especially with the stress of a major event. Being prepared is key:

• Plan ahead if possible - Some riders use birth control to manage cycle timing, but consult with healthcare providers well in advance if considering this approach.
• Pack necessary supplies - Include menstrual products in your kit, even if you're not expecting your period. Place some in drop bags and carry some with you. Consider options that work well during extended activity (menstrual cups, period-specific underwear, or your preferred products).
• Be aware of potential effects:
  • Menstrual cramping can add to discomfort
  • Some riders experience unusual leg pain or increased fatigue
  • There's an increased risk of hyponatremia (low sodium levels) just before menstruation
  • Having a miniature packet of wet wipes can help keep you cleaner and tidier.
• Nutrition and hydration adjustments - You may need to increase iron-rich foods if you typically experience heavy flow. Pay extra attention to electrolyte balance, especially sodium.
• Pain management strategy - Have a plan for managing cramps that doesn't rely on NSAIDs (which aren't recommended during endurance events).
• Mental preparation - Acknowledge that getting your period during LEL might feel like an additional challenge, but remind yourself that it's manageable and doesn't need to derail your event.

Many successful ultra-distance athletes have completed challenging events during their periods. With preparation and the right mindset, it becomes just another aspect of the adventure to navigate.

Foot Care Strategies

Many cyclists experience foot pain or 'hot spots' during longer rides from the pressure of the foot on the cleat. Preparation should include both prevention and management:

• Choose appropriate shoes - Comfort trumps aerodynamics. Some riders prefer wider less stiff shoes designed for off road events for multi-day events.
• Consider cleat position - Moving cleats back may reduce hot spots (although avoid this during the event - even a very subtle change to your cleat position can cause injury as it changes your biomechanics).
• Have an alternative sock option - Space is premium on ultra events, but having a different option (either with you or in a drop bag) can be a foot-saver if conditions change significantly.
• Maintain foot hygiene - Keep toenails short, remove excessive hard skin before the event, and address potential blister areas preventatively.
• Bring foot first-aid kit - Include blister plasters, moleskin, athletic tape, scissors, antiseptic wipes, and pain relief. Being able to address hotspots early can prevent debilitating problems later.
• For recurring issues - Metatarsal buttons or custom orthotics might be worth investigating.

Preventing Shermer's Neck

This condition causes neck muscles to fatigue to the point where you can't hold your head up - typically appearing after 800+ km:

• Strengthen your neck and core in training
• Take regular sleep breaks during the event - insufficient recovery time seems to be a major contributor
• Avoid aggressive riding positions for extended periods as this also seems to be a contributor
• Vary your riding position throughout the day
• Consider neck support options if you've experienced this before

Mental Preparation: The Psychological Game

The Build-Up Phase

As the event approaches, doubts inevitably creep in. Counter them by:

• Trusting the process - Remind yourself of all the training and preparation you've completed and identify that you are as fit as you can be and cannot change that now.
• Developing calming and confidence building techniques - Breathing exercises, visualization, or whatever helps manage pre-event nerves.
• Creating excitement - Focus on the adventure aspect rather than fixating on potential difficulties.
• Break it down - The shear length of the event can seem overwhelming. Think in terms of manageable sections (e.g. checkpoints, 50km chunks or whatever works for you) not the entire distance.

Starting Smart

The beginning of LEL is where many riders sabotage their chances:

• Stick to a sensible pace - The excitement of the start will tempt you to push harder than planned, especially as you will feel fresh off your taper. Resist!
• Follow your game plan - Not someone else's. Let others zoom ahead if that's not your strategy. (This of course also implies you have a game plan).
• Group riding strategy - Riding with others can provide significant benefits through drafting and psychological support. However, only stay with a group if it's working for you - don't let any group dictate your pace or create a negative/competitive mindset that could ruin your experience. If the dynamic isn't helpful, don't hesitate to ride ahead or let them go.

Managing Low Points

During any multi-day event, you'll experience psychological lows. Preparation is key:

• Use music/podcasts strategically - Create playlists in advance for different moods and energy levels. Use bone conducting headphones for safety.
• Practice gratitude - Actively notice three good things about your current situation; smile and thank your support, volunteers and roadside cheerers.
• Develop personal mantras - Simple phrases that resonate with you during difficult moments: 'I've got this' 'I'm strong' 'I can do this.'
• Visualize success - Create a mental image of yourself finishing that you can recall when motivation wanes.
• Remember DER - Drink, Eat, Rest - when things seem overwhelming, return to these basics. Crucially, implement DER before making any major decisions about continuing or quitting. Many riders feel dramatically better after addressing these fundamentals and decide to continue what had seemed impossible just an hour before.
• Establish a support network - Identify one or two specific people who "get it" and can provide emotional support during the event. Consider arranging check-in calls, especially during the night hours when morale tends to be lowest. Having someone you can call at 4am when you're hallucinating from fatigue who knows exactly what to say can be the difference between finishing and quitting.

The AMP Technique

When you hit truly dark moments (it's 2am, you're exhausted, it's raining, and you have a mechanical), try this approach developed by Prof. Steve Peters in his books "The Chimp Paradox" and "A Path through the Jungle":

• Accept - Acknowledge that things are difficult right now and it's normal to feel upset. Give yourself a time-limited period to feel and express these emotions, whether that's a tantrum at the roadside or just a good cry.
• Move on - Remind yourself that wallowing won't solve the problem. Your time for being upset is up.
• Plan - Create a specific action plan for addressing both immediate and long-term issues.

Decisions About Continuing vs. Quitting

While we don't encourage planning to quit, having a framework for this difficult decision can be valuable:

• Prepare objective criteria - Before the event, share with a trusted person your list of reasons to continue and the very limited circumstances that would justify quitting. Review these when in doubt.
• Reality check on quitting - Remember that you can recover from most discomforts experienced during the event. Recovery time is usually far shorter than you imagine when in the depths of fatigue.
• Recovery perspective - Consider weighing potential recovery time against how important this specific event is to your broader goals.
• IMPORTANT SAFETY NOTE: We do NOT endorse using painkillers to "push through" discomfort. Masking pain can lead to serious injury. In particular, NSAIDs (ibuprofen, naproxen, etc.) can be dangerous and have nasty side effects during endurance events and should not be used to "get through." Listen to your body's signals.

Master the Logistics

Nutrition Strategy

Fueling properly can make or break your LEL experience:

• Maintain consistent intake - Aim for 60-90g of carbohydrates per hour while riding.
• Offset caloric deficit - Include at least one substantial cooked meal every 24 hours, ideally before sleeping/rest to allow for digestion.
• Plan where you'll get food - Control points provide hot meals, but know your options between them, especially if you have specific dietary requirements.
• Mix Sweet and Savoury -sweets deliver on the calories but you can get flavour fatigue, so mix up the sweet and savoury options.
• Focus on accessible calories - At stops, prioritize easy-to-consume, calorie-dense options: ice cream, slushies, flavored milk, pastries, etc.
• Practice efficient shopping - Before the event, practice getting in and out of shops quickly with exactly what you need. This skill becomes invaluable at 3am in an unfamiliar 24-hour supermarket when decision-making capacity is severely compromised.
• Have backup strategies - When solid food becomes unappetizing (which it will), switch to liquid nutrition temporarily.
• Create strategies for when you don't feel like eating - Variety of options and reminders.
• Prepare for all weather conditions - Eating becomes harder in extreme heat or cold and food itself changes both flavour and consistency; have contingencies.

Hydration Planning

Even more critical than food is maintaining proper hydration; you can come back from poor nutrition but it's very hard to come back from dehydration. Your body also will not be able to digest food if you are dehydrated so:

• Balance carrying capacity vs. weight - Know where reliable, drinkable water sources exist along the route and ensure you can carry enough between sources for both hot and cold weather.
• Ensure salt intake - Electrolyte balance is crucial; incorporate salty foods along with your hydration or have salt chews/tablets with you.
• Vary your drinks - Plain water won't be appealing for the entire journey; mix in sports drinks, soft drinks, and other beverages.
• Use the 3-hour rule - If you haven't urinated for three hours, you're not drinking enough. This simple guideline can prevent serious dehydration issues.
• Monitor output - Pay attention to the color of your urine as an indicator of hydration status, ideally it should be pale yellow (straw coloured).

Sleep Strategy

The sleep vs. riding time balance is perhaps the most personal aspect of LEL:

• Know your options - You can sleep at designated control points, hotels (if booked in advance), or bivvy/camp when it's safe and sensible to do so.
• Location vs. routine preference - Some riders prefer to have specific destinations they aim for before sleeping, while others maintain a consistent sleep routine regardless of location. Determine which approach works better for you.
• Understand your sleep needs - Rather than trying to "practice" sleep deprivation (which is neither effective nor healthy), focus on understanding how your body responds in long events and plan accordingly.
• Safety first - Always ensure you are safe to ride - meaning you're not a danger to yourself or others on the bike. If you're experiencing severe fatigue symptoms, stop and rest regardless of your plan.
• Pre-sleep wind-down - Some of the people we coach have found that deliberately slowing their pace in the hour before a planned sleep stop helps prepare their body and mind for rest.
• Sleep kit essentials - Carry items that improve sleep quality: eye mask, earplugs, and a reliable alarm. The quality of your sleep matters more than the quantity.
• Scout control points - Some offer better sleeping facilities than others.

Stop Efficiency

Time lost during stops often exceeds what riders expect:

• Create a control point routine - Know exactly what you'll do in what order.
• Make a checklist - When tired and disoriented, a simple written list of tasks to complete at each stop can prevent forgetting essential activities.
• Set time limits - It can be easy to extend stops when tired; have accountability mechanisms.
• Pack for accessibility - Organize gear so you can quickly find what you need.

Gear Management

Finding the balance between preparedness and traveling light:

• Test all equipment thoroughly - Nothing new on event day!
• Organize for access - Most frequently needed items should be easiest to reach.
• Weather preparedness - British weather can deliver four seasons in one day, suncream and full waterproof gear may both be needed.

Mechanical Readiness

While there's mechanical support at control points, self-sufficiency between them is crucial:

• Master basic repairs - Punctures, chain issues, brake adjustments, and spoke replacements.
• Carry appropriate tools - Lightweight but comprehensive.
• Know when to push on vs. when to seek help - Some fixes are temporary solutions to reach the next control.

Final Thoughts: Multiple Goals for Multiple Motivations

London Edinburgh London attracts riders with widely varying motivations and goals. Understanding your personal "why" is crucial, but having multiple layers of goals can provide resilience when challenges arise:

Speed-focused riders seek to complete the course as quickly as possible, testing their limits of endurance and efficiency. For these riders, this guide offers strategies to minimize time off the bike while maintaining sustainable effort.

Completion-oriented riders primarily want to reach the finish line within the time limit, experiencing the satisfaction of conquering this iconic challenge. The physical and mental strategies outlined here can help maintain forward progress even when the journey becomes difficult.

Experience-seeking riders participate to discover something within themselves, enjoy the camaraderie, or immerse themselves in the journey across Britain's varied landscapes. For these participants, the psychological tools provided can help maintain perspective and appreciation even during challenging moments.

Most successful LEL participants embrace elements of all three approaches. When one goal becomes temporarily unattainable (perhaps your target time slips away due to mechanical issues), you can shift focus to another goal (completing the course and enjoying the experience) without losing motivation.

Whatever your primary motivation, remember that LEL offers a rare opportunity to discover capabilities within yourself that may remain hidden in everyday life. The strategies in this guide aren't just about reaching London again—they're about helping you experience the full richness of this extraordinary adventure and carrying those lessons forward into life beyond the finish line.

As you prepare for this incredible adventure, I hope these strategies help you not just complete the distance, but truly experience the magic of London Edinburgh London. The memories you create during these 128 hours will last a lifetime. Enjoy every pedal stroke of the journey!