One Sip at a Time !
For a lot of riders, reaching down for a drink mid-ride is no big deal — it’s just something you do, like shifting gears or glancing over your shoulder. But for others, especially newer riders or anyone who’s had a wobble before, it can be surprisingly nerve-wracking.
I’ve coached plenty of cyclists over the years who’ve quietly admitted they’d rather dehydrate than risk veering into a hedge while trying to take a sip. So if that’s you — know this: you’re not alone, and there’s a simple, safe way to build that confidence.
Here’s how I guide my riders through it. It’s not about brute courage or “just doing it” — it’s about calm, repeatable steps that teach your brain and body to work together. And once it clicks, you’ll wonder what all the fuss was about.
Step 1: Start With the Basics — Off the Bike
Before we even ride, just take the bottle in and out of the cage a few times. Seriously. Hold the bike steady, and practise the motion until it feels natural. Keep your head up and try to do it using peripheral vision — no looking straight down. The more your hand learns where the bottle is, the less you’ll have to think about it when you’re on the move.
Step 2: Touch and Go — While Rolling
Head somewhere quiet — maybe a nearby park early in the morning — and ride at a steady pace. Now reach one hand down and just touch the bottle. Don’t grab it yet. Just brush it with your fingers, then return your hand to the bars. Repeat until your shoulders stop tensing and your heart rate doesn’t spike just thinking about it. That's it for this ride.
Step 3: Hold — But Don’t Lift
On your next ride, reach down and grip the bottle without pulling it out. Feel the contact, and then let go. This is where you’re teaching your balance system that everything’s still fine with one hand on the bars. Again that's enough for now.
Step 4: A Little Lift
Next ride : Now lift the bottle just a few centimetres out of the cage and place it back. No rush. You’re still not drinking, just getting used to the weight shift and movement. Think smooth, not quick. If it wobbles a bit, that’s normal. If it drops — let it go. Don’t try to grab it mid-air. That’s how comedy crashes happen.
Step 5: Full Removal and Hold
This is the rehearsal before showtime. Remove the bottle fully, hold it in your hand for a few seconds while still riding, then put it back. Do it on a smooth, flat bit of road with no one nearby. You’ll feel like a pro already.
Step 6: Take the Sip
Now for the magic moment. Reach down, grab the bottle, bring it up, and take one small sip. Keep your eyes forward if you can, or just a quick glance if needed. Then return it to the cage. Boom. You did it.
Try to stay seated, keep the pedals turning lightly, and avoid chugging like it’s the last drink on earth. Small sips. Calm rhythm.
Step 7: Build the Habit
Now that you’ve cracked it, make it part of your ride routine. One sip every 20 minutes or so, or lap of the park,, always in the same place. The more you do it, the more natural it feels. Like anything else in cycling, confidence comes with repetition.
A Few Coaching Tips from the Saddle:
• Choose your moment: Not at junctions, not near potholes, and definitely not while overtaking someone or dodging a Boris Bike.
• Use a soft bottle with a textured grip. Fill it halfway when practising — it’s lighter and less sloshy.
• Flat pedals? No problem. Just stay seated and avoid trying this on climbs or sprints.
• Turbo option: You can even simulate this on a turbo trainer to get used to the motion in a no-risk environment.
Why It Matters
On long events like LEJOG, hydration isn’t optional. You can’t afford to skip drinks or pull over every 10 minutes. Building this small skill can have a huge impact on your confidence, comfort and endurance across long days in the saddle.
So if you’ve been nervous about bottle-drinking on the move, start here. One sip at a time. Progress comes in small, calm steps — and I promise, it’s easier than you think.
See you out there — and stay hydrated.