Training programme for beginners
Week 1
2 x 15 - 20 mins
Sat or Sun: 1 hour
Week 2
Mon or Tues: 20 - 25 mins
Thurs or Fri: 20 - 25 mins
Sat or Sun: 1½ hrs
Week 3
2 x 25 - 30 mins
Sat or Sun: 1½ - 2 hrs
Week 4, 5, 6 & 7
3 x 30 - 40 mins (8-10 miles)
Sat or Sun: 2 hrs (25 - 30 miles)
Week 8
Tues: 1 hr
Thurs: 1 hr
Fri: 20-30 mins
Sat: 2 - 2½ hrs
Week 9 & 10
Mon or Tues: 40 + mins
Thurs or Fri: 40 + mins
Sat or Sun: 1hr ¼ - 1hr ¾
Week 11
Mon: 30 - 40 mins
Tues: 40 mins- 1 hr
Thurs: 40 mins - 1hr
Sun: 3 -3½ hrs approx
Week 12, 13 & 14
Mon: 40 mins easy cycling
Tues: 1hr - 1hr ¼
Thurs: 1hr - 1hr ¼
Sun: 3hr-3hr ¾
Week 15
Mon: 40 mins easy cycling
Weds: 40 mins
Fri: 1hr - 1hr ¼
Sun: 3hr ¼ - 4 hrs
Week 16 & 17
Tues: 1hr ¼ - 1hr ¾
Thurs: 1hr ¼ - 1hr ¾
Sun: 3hr-3hr ¾
Week 18
Mon: 40 mins easy spinning
Weds: 1hr
Sat: 1hr ¼ - 1hr ¾
Sun: 3hr ¼ 4hr ¼
Week 19
Tues: 1hr
Thurs: 1hr ¾
Sat: 1hr ¾
Sun: 4 hr- 4hr ¾
Week 20
Tues: 1hr ¼
Weds: 1hr
Thurs: 1hr ¾
Sat: 1hr ¾ - 2hrs
Sun: 4hrs ¾ - 5hrs
The week before you go
Mon: 40 mins
Tues: 20 mins
Weds: 40 mins
Thurs: 20 mins
Fri: Rest
Remember!
To get into some hilly country to experience cycling on different surfaces and to experience the hills and of course the weather.
To make sure you plan adequate rest/recovery days as part of the training.