In The Saddle: James Shaw from Ribble Weldtite Pro Cycling
If you’re a regular reader of Cycle Savvy, you’ll probably be familiar with our In The Saddle series.
In this series, we speak to a range of pro cyclists, from mountain bikers to road cyclists, putting you in the saddle (metaphorically) to find out about their careers, experiences, and top tips.
As a professional rider for the UCI Continental team, Ribble Weldtite, 25-year-old James Shaw knows a thing or two about road cycling.
Before joining Ribble Weldtite ahead of the 2021 season, James also rode for Belgian UCI WorldTeam Lotto-Soudal, SwiftCarbon Pro Cycling, and Riwal Securitas.
We sat down with him to talk about all things cycling, such as how he prepares for race day, his favourite routes, and tips for beginners.
As we enter summer, does the change of season and weather impact your cycling training?
Cycling training in the summer certainly does change but not necessarily due to the weather. As cycling tends to be a summer sport anyway, it loans itself to a change in training as racing either picks up or drops off.
Talk us through a typical few days leading up to a race – how do you prepare yourself?
Two days before an event, I tend to take things very easy. Sometimes I don’t even ride the bike at all, but I make sure I stay fully fuelled.
The day before a race, however, I do what I call a key preparation session. I usually go on a ride, which gives me some time to prepare once my training is done.
I’ll tend to do no longer than 90 minutes, though. The first part of the ride will be steady, and then around 15 minutes at a designated wattage, followed by three hard sprints. I usually then shift to easy gears to head home at a high cadence.
I’ll give my bike a clean afterwards, too.
How important is good sleep and nutrition to be a successful cyclist?
In one word – vital. Good sleep and nutrition is the fuel to your training sessions and events. Without it, you’re not maximising the training you’re doing.
Related: Cycling And Sleep: What’s The Link?
What clothing is best for summer cycling, and how does this differ from the winter months?
Cycling gear is something quite unique and personal to you. Personally, I like to wear as little clothing as possible during the summer – so I usually go for lightweight summer mesh-type shorts and a similar jersey.
What essentials do you take with you when cycling?
Again, this can be a personal thing – but I always tend to have the following:
2x inner tubes
Tyre levers
CO₂ canisters with an adapter and multi-tool
Although the modern world of cycling has great inventions like tubeless tyres and tyre sealant, I still take these as essentials just in case, though I very rarely use them (touch wood!)
Related: Road Bike Kit List – A Beginner’s Guide
How can you tell if the bike you’re riding is the right one for you – what do you need to consider?
This is a good question, and a rather difficult one to answer, as bikes are only as good as the sum of their parts.
What I mean by that is – saying a whole bike isn’t ‘right’ for you could be wrong, as something as simple as a saddle change could make all the difference.
The first thing I look for in a bike is the size and then the assets and contact points, such as the saddle, handlebars, pedal shoes and cranks. I’d say these are the main key features to make sure suit you, rather than looking at the bike as a whole.
How do you warm up and down before and after a race – do you have any recommendations?
I’ve always had the GB team’s 20-minute roller warm-up drilled into me.
It’s fairly well documented online, but essentially, their research suggests this consists of the optimum ratio of getting warmed up enough to race without compromising your performance due to fatigue or even potential injury.
What are the best and worst routes you’ve cycled in the UK, and why?
The thing with cycling routes is that they’re so often defined by the weather.
Take the Peak District National Park in England, for example. In July, this is probably one of the best places in the world to ride. However, in January-February time, it can be a little less enjoyable.
Related: The 11 Best Cycling Routes in the UK
Are there any routes you’ve not yet cycled but would like to?
Good question. Although I’ve ridden the white roads of Tuscany, Italy, it’s a place I always find myself wanting more from. I just can’t seem to leave the place alone.
What one piece of advice would you give to someone thinking of becoming a cyclist?
One thing I would say to any new and upcoming cyclist is, make sure you have your motivation in order first because it can be a horrific sport at times. You will have that inevitable bonk, or glycogen debt, one day.
Sometimes, it’s not even your fault – the dreaded bonk will choose you when you’re furthest from home. But the truth is, if you haven’t suffered a bonk, you’re not a true cyclist.
It’s like that old saying that true ‘petrol heads’ must own an Alfa at some point. All cyclists must bonk at least once.
As a cyclist, if you’re not motivated for the task ahead, the bonk can be the nail in the coffin of your cycling days. Yet, somehow, coupled with the right motivation, the bonk can carry a strange kind of attraction.
Related: What Is Bonking? Causes, Dangers, and Prevention
You can find James on Instagram at @jamesshaw96 and on Twitter at @JamesThingyShaw.
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