You do not have to be super fit. I am a forty two year with no history of exercise that just did it in a day and a bit on a 10 year old mountain bike.
I started too late, went too late in the year and made unnecessary diversions - but knowing what I do now, and following these guidelines virtually anyone should be able to complete it within a day.
I am not an expert cyclist, and the information below comes with no authority except my personal experience, and stuff I have gleaned from various web sites and internet forums.

Backup
You will need someone to get you to the start and collect you at the finish. It may be worth having them meet you at the top of Hartside as the weather may be different over the Pennines. Its also nice to have a friendly face to encourage you on your way.

The route
Make it as easy as possible. Going 135 miles, from Coast to Coast, through the Lakes and over the Pennines in a day is hard enough.
•Go Workington to Newcastle.
I was planning on going from Whitehaven but having “reccied” the route to Keswick by car, decided it had more hills than necessary.
•If a road route is shorter and easier, use it.
•Start early. You will need 15 hours of daylight for about 13 hours of cycling.
•Don’t stop too long in any place.
Stopping doesn’t help. It just makes it harder to start again.
•Practise leaving Workington.
Just getting to the start line by car is a nightmare - and getting on the track from there is even worse.
•The climb after Cockermouth is well worth it for the ride along the top and awesome downhill section. From the bottom, I suggest getting on the A66 into Keswick. The quite lanes are just hilly.
•From Threlkeld to Penrith, use the A66. The diversion to Mungrisdale is just that. It is longer and still involves climbing. I can only imagine it is Sustans’ abhorrence of main roads that takes you there. I would avoid it next time.
•From Hartside to Nenthead, go via Alston.
•From Nenthead to Rookhope the scenery is awe inspiring. You will not be enjoying it though. There are three horrible climbs. Fortunately each one is slightly easier than the last.
You will despair. Your legs will have no power. You will hurt and feel abject misery. It is all over if you just keep on turning the pedals.
The downhills are exhilarating. Enjoy them for they are over too quickly.
•Use Rookhope incline
Even if you have to push, it’s only 30 mins. It seems madness to gain all the height to Rookhope only to lose it descending into Stanhope, and then have to climb it again! You will have done too much climbing by this stage. NOTE - even after the climb the path remains really bad for a mile or so.
•From the Waskerley way - just enjoy it.
You now have a tremendous long downhill ride all the way to the end. Your legs will regain energy and the slight inclines are all very doable
•Newcastle to Tynemouth
Flat all the way - but by this stage, even flat is hard. Not pretty.


Equipment:
•Bar Bag
•Camelback
•Spare inner tubes
•Puncture kit
•Food
•Cash and credit card
•Base Layer
•Jersey
However warm it is, put a layer on before some of the huge descents. It’s chilly riding at 30 mph when you have been sweating.
•Waterproof
Ignore the weather forecast. Clouds can be low, and they are wet. And wet means cold.•Mobile Phone
•Emergency contact
•Trip Computer
With average speed function. From Workington to Keswick and on to the end I averaged between 10 - 11 mph (4mph up hills and 30 down hills)
•Toolkit and spanner

The bike:
•Make sure you have a really high “granny gear”
•Highest pressure possible in your tyres
•Clippless or strapped pedals. These reduce the effort of going up hills. I have straps on as its easier to get out of on the single track sections when you hit a rock.
•Get it serviced.


Training runs (what I did)
•For 4 weeks before hand -

•Tues and Thurs 2 hour / 20 mile runs
•Weekends - 4/5 hour 40/50 mile runs
•Include hills - for a bit of stamina, but also to practice technique
•If possible, use the hills on the route as then you know it is possible,

•Learn some technique

•Hill climbing

•Sit up and back in the saddle. Too far forwards and your knees take the strain. This is not good.
•Don’t stand up
•Don’t rock the bike side to side
•Get a rhythm
•Think “Round” - not “Push”
•Breath easily and deeply
•Get in as low a gear as you need. This is no time to be a hero. But change up a gear at a time for the slightest levelling. That way you can enjoy the benefit of having another gear to go to when it steepens again.
•It’s all in your head. Prepare a speech; meditate. I imagine I am being transported by a Stannah starlift up the hill.


•Fast road descents

•Know your brakes’ limits
•Straighten corners - if you can see round them - and have checked behind you.
•Lift the peddle on the side you are leaning in to

•Off road single tracks
•Busy road riding

•Don’t ride in the gutter.
•Wear bright clothing.
•Learn to look behind you while keeping in a straight line (or get mirrors)

•Off road downhills

•Either go really really slowly or - and definitely worth practising
•Look 10 feet ahead, relax your arms, sit just up from the saddle and let your bike and subconscious give you the ride of your life.

•Practice with all your gear - especially a loaded bar bag if you’ve not used one before. It makes the bike a bit skittish till you get used to it.

At the end you will not feel able to to turn the pedal another crank - but you'll be in an elite. And that feels great.

m

And avoid punctures at Stanley - which scuppered my trip a few years ago. I carried two innertubes and puncture repair kit but having used the inner tubes (and punctured em both on glass within a mile!) I found that torrential rain, cold and consequently a rapidly lessening resolve made it impossible for me to fix the inner tubes. The answer was a call to Louise who was waiting at Sunderland for me, got picked up, dried out and time for a meal. Still good fun though and will try again - someday!!!!!

intresting, but means a 5am start, non-stop pledding, with a couple of breaks of a few mins each.

2 days is do-able in my case, otherwise 3 is the done thing!!

good on ya thou

completed it in july (2nd time)

we did 3 days...
whitehaven - greystoke, to nenthead to sunderland!

nice 2 days sunny, with 10 mates.. what more can you ask for!

Hi Disco,

I am sure that over three days with mates it will be the best trip - esp with good weather. I'm planning the W2W(hitby) next year on that basis.

I just wanted to let people know you don't have to be superman to do a one dayer if you fancy it, and some tips on how to be successful in the attempt.

m

Sorry to butt in as a newbie to all this, but wouldn't Whitehaven to Carlisle, then A69 to Newcastle/Tynemouth be quicker and easier? I don't know the area at all, just had a shuffti at the road atlas.

www.theaa.com tells me it's 105 miles.

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Mick F Cornwall

The A69 is a bit dodgy to ride on. Quarry wagons use these roads. I would to stick to the higher Pennine route.

Maybe, the B road following Hadrian's Wall would be better. Similar distance though. Easy done in a day, well not that easy, but do-able nontheless.

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Mick F Cornwall