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Cycling Training Plan
Congratulations on signing up for this fun and very rewarding challenge!
Following this training plan will ensure that you are physically prepared and able to complete the
bike ride safely and relatively comfortably. Being fit and well-prepared will also really contribute to
your enjoyment of the cycling experience!
Medical check-up
Before your start on a new training programme, it is always a good idea to consult with your doctor.
You may wish to take our recommended training programme along with you so the doctor knows
the level of training you are hoping to carry out.
NB all people have different levels of ‘trainability’ and natural potential. It is possible for complete
beginners to make very rapid progress and move up through the targets, while others find initially
that they can’t achieve the early training levels.
Remember the two golden rules:
build up very gradually
you must rest and recover to enable the training to become beneficial
The aim of many bike riders is to cycle for long periods - and sometimes they want to ride fast as
well. The limiting factor is the rider's endurance ability. The definition of a long ride depends on your
current ability and experience; for a beginner this may be an hour whereas an experienced rider may
be comfortable for over 100 miles. However, to improve your endurance and ride comfortably for
longer periods, the basics and the training principles are the same.
Aim
To increase your body's endurance ability
To increase your confidence
To prepare for a particular endurance ride, event or race
Basics
Your ability to ride for long distances depends on a number of factors:
Training
To increase your endurance ability you'll need to spend longer periods on your bike than you are
currently comfortable with. By pushing your body further, you will become more energy efficient;
your muscles and body will adapt to the new effort and you will become more confident.