Warm up at least ten minutes before undertaking any exercise, and don’t forget to plan adequate rest days as part of the training to give your body time to recover
Get up an hour earlier and go for a quick cycle
Why not cycle to work? If you can’t cycle the whole way, why not cycle to a train or bus station and then continue your journey on public transport. Make sure you are happy and able to leave your bike in a safe place
Use your lunchtime to take regular brisk walks or cycle around your work area
Find a steep set of stairs to climb in work or at home. Climb them five times, at least three times a week
At weekends find some hilly areas to experience cycling on diverse surfaces and facing different weather
Join a spinning class at your local gym
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | |
---|---|---|---|---|---|---|---|---|
Monday | Bike 45 min Easy/Med PRE 4-6 | Bike 60 min Easy/Med PRE 4-6 | Bike 80 min Easy/Med PRE 4-6 | Bike 90 min Easy/Med PRE 4-6 | Bike 120 min Easy/Med PRE 4-6 | Bike 150 min Easy/Med PRE 4-6 | Bike 180 min Easy/Med PRE 4-6 | Bike 60 min Easy/Med PRE 4-6 |
Tuesday | Rest | Rest | Rest | Power Walk 30min | Power Walk 40min | Power Walk 50min | Power Walk 50min | Rest |
Wednesday | Warm up 5 min Jog 1 min Walk 1min, x6 | Warm up 5 min Jog 1 min Walk 1min, x10 | Cross train/swim 30mins PRE 4-6 | Cross train/swim 40mins PRE 4-6 | Cross train/swim 50mins PRE 4-6 | Cross train/swim 70mins PRE 4-6 | Cross train/swim 70mins PRE 4-6 | Cross train/swim 25 mins PRE 4-6 |
Thursday | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Bike 1min hard 1min easy, x5 |
Friday | Rest | Warm up 5min Jog 10min | Bike 60min Hilly Route | Bike 80mins Hilly Route | Bike 60mins Hilly Route | Bike 90mins Hilly Route | Bike 90mins Hilly Route | Rest |
Saturday | Bike 45mins Easy/med PRE 4-6 | Bike 25minsMed/Hard PRE 6-8 | Bike 1mins Hard 1min Easy x10 | Bike 45mins Med/Hard PRE 6-8 | Bike 30mins Med/Hard PRE 6-8 | Bike 1mins Hard 1min Easy x14 | Bike 50mins Med/Hard PRE 6-8 | Easy spin 30mins |
Sunday | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Event Day |
Training programme kindly created by: