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Training programme for beginners

There is no doubt about it, training for events is tough! You’ll be well rewarded however when you’ve completed the challenge. Stick to our training advice and you shouldn’t go wrong!

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.

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