Training

 

Below is an example training programme for one day cycle challenge. It is only an example and you will want to tailor it to your own fitness levels, experiences, timelines and the nature of the challenge you are undertaking. Feel free to e-mail us with any questions you may have. Good Luck.

Week	Training	Notes
Week 1	If you are using the gym, get some time on the exercise bike or a spinning class. Try a yoga or Pilates session too. Even better, get out on the bike and get used to the wind in your face.	Congratulate yourself on committing to the challenge. Start studying some maps and find some interesting circular routes taking in nice quite country lanes. You’ll me amazed at some of the countryside and the sounds of nature you miss in a car. This is why you RIDE YOUR BIKE!
Week 2	Make sure that you are getting quality time on the bike. Start to plan in a weekend ride as a constant whereby you increase the mileage.	Start experimenting with energy drinks. Find Something that you can stomach, you enjoy and gives you results. Bank that positive feeling you get from completing your rides.
Week 3	Ideal cycling week at this stage: Mon– Fri includes 2 rides of 10 miles. Weekend includes ride of 20 miles—ride easy.	Concentrate on staying motivated. 3-4 weeks into a training programme is often a time when your motivation can sometimes waiver after the initial excitement wears off.
Week 4	Whilst riding during the week and at the weekend, try maintaining something alternative (gym session).	Start increasing the length of your weekend rides. Ideally look to be cycling comfortably 20-30 miles.
Week 5	If you are riding to work, see if you can incorporate some longer routes, more variety and where possible get some hill climbing in.	Look to enjoy the hills rather than avoid them. There is a great sense of achievement when you get to the top. You might even find yourself hunting out the best hills (Somerset’s full of them!).
Week 6	Work on a 2 hour weekend ride with a Sunday recovery ride—ride easy.	Look at your training recovery. Perhaps get a sports massage or maybe reward yourself with a spa session.
Week 7	Aim for a 2 hour 30 minutes weekend ride.	Weekend ride of 30 + miles should be your target. Steady pace.
Week 8	Aim for a 3 hour 30 minutes cycle on Saturday. Aim to complete 35-45 miles in this time. Bolt on an easy Sunday cycle.	If you are eating healthily during the week, as a reward and to help you maintain this, have one day a week where you let yourself go. Give in to your temptations.
Week 9	Any riding this week should be at an easy pace. You want to keep your body fresh but mobile.	Congratulate yourself for getting this far and reward yourself at the end of the week by buying something for yourself or the bike.
Week 10	Aim for a 4 hour 30 minutes ride this Saturday. Bolt on a recovery ride on the Sunday.	A ride of approximately 45-60 miles at this stage would give you great confidence for the big day.
Week 11	Should be looking to get a 5 hour cycle in this weekend. Perhaps bolt on a 2 hour recovery ride on the Sunday.	Not long now till the big day. Fine tune your plans for the event nutritionally.
Week 12	Any riding this week should be at an easy pace. You want to keep your body fresh but mobile.	Concentrate on your eating as per the nutritional notes on the website.