Sample Branded Cycling Training Guide by Graeme Hilditch

Cycling Training Guide

CYCLING TRAINING GUIDE

A Note From the Author Dear Cyclist, As a fitness professional for over 15 years, I am all too familiar with the anxieties that many people have when taking on a new challenge. Over the years, I have helped to advise clients from a range of backgrounds to get fit for a variety of events, many of whom have been intimidated by the physical demands that large charity events often require. Although to a degree these anxieties are justified, the training is often not nearly as arduous as you may think. As long as you are well organised and have the understanding from those closest to you that there will be times when you will have be out on the bike, the training will soon become part of your life and a worthwhile commitment. If you are new to exercise of this magnitude and are wondering whether you have got it in you to see this challenge through I have learnt one definitive fact from helping people train for such events that always rings true: If you have the desire, the belief and the determination to take this challenge on and raise money for a cause you believe in passionately, then you will find the training and the event itself very enjoyable and one which you will cherish for the rest of your life. I have no doubt that now that you have got this far, your mind is firmly set on the task in hand and all thatâ&#x20AC;&#x2122;s now left is to get your heart, lungs and legs in good enough shape to get the most out of what will be, the ride of your life. I hope you enjoy this guide and that it gives you a good introduction into how to prepare for your ride. There is of course a plethora of other training information out there which I encourage you to read, to learn more about the demands of road cycling - but always be cautious about the advice you find via Google as the advice can sometimes be questionable. A good quality book is always the way to go and this guide features a range of books which you should consider.

Enjoy your training!

Page 2 of 58 Copyright ÂŠ 2013 Graeme Hilditch

CYCLING TRAINING GUIDE

Dear Cyclist, Thank you so much for taking on your personal challenge for Bliss and raising money for special care babies and their families. By cycling for Bliss you will raise vital funds for the one in nine babies born premature and also help raise awareness of our cause. How your fundraising could help: • £25 could keep our Family Support Helpline working for one hour • £40 could allow an overwhelmed parent to attend a counselling session with a Bliss trained counsellor • £100 could provide training for a Parents 4 Parents volunteer • £155 could pay for a Bliss Nurse to help three families as they leave the neonatal unit and face the challenges of going home • £500 could provide 250 families with Bliss Family Handbooks • £1,000 could keep 25 Bliss Family Groups running for a whole month • £3,000 could fund a Bliss Nurse for a month For further information and help with fundraising please request a fundraising pack from a member of the Bliss Events Team at events@bliss.org.uk or by calling 020 7378 1122. Good luck with all your training and fundraising and thank you so much for supporting Bliss. With best wishes,

The Bliss Events Team.

CONTENTS • Introduction

• What to Expect

• Choosing a Bike

• Cycling Clothing

• Training for you event

• Training Intensites

• Nutrition

• Common Injuries

• Countdown to race day

CYCLING TRAINING GUIDE

Introduction Congratulations – you’ve done the hard part! Although the hours of training you have ahead of you in the coming months aren’t going to be easy, often the most difficult step to take is committing yourself to a ride in the first place; so well done on taking the plunge – you won’t regret the experience. Whatever your current fitness levels, the one thing you should certainly not worry about is whether you have got the physical ability to complete your upcoming ride. Regardless of whether you have previously run 5 marathons for a charity or you are not used to regular physical activity of any form, the challenge you have signed up for is not only well within your means – but it’ll be an experience you’ll probably want to do again and again. The daunting prospect of cycling 100 miles plus can be intimidating in the early stages of training, especially if you do not class yourself as “fit” but with the help of this guide your confidence will grow week on week and very soon that “daunting” 100 mile + ride will soon become one you’re chomping at the bit to take part in. Unfortunately, the one thing standing in the way between now and that finish line is a few months of training – which will be tough. Although the vast majority of your training will be enjoyable, you will find that there will be times when it’s raining, it’s cold, it’s windy yet your training programme is telling you that you’ve got to take on a 2 hour ride. As onerous as this prospect might sound, this is all part of the experience and you should try to embrace it and see it as part of the challenge, rather than feel deflated and demoralised. However, let’s take things one step at a time. Before you embark on your first training ride, if you are not a regular exerciser I strongly suggest that you first of all take a trip to your GP. A quick check up on your blood pressure and general health will give you the medical “green light” to start training with the confidence that your heart and lungs are in good shape to take on the challenge ahead.

CYCLING TRAINING GUIDE

Events Guide As the popularity of cycling has increased, so too have the abundance of charity riding events. To cater for a range of fitness levels, there are charity rides available from short 50 mile rides to multiday inter-country events for those up for a real challenge. To go into detail about all the charity rides available is beyond the scope of this guide, but take a look at the following popular events and see for yourself what lies ahead.

Event

Itinerary

London to Paris

• Day 1 – Registration for challenge early morning and start cycling at 7am towards Rochester. Lunch in Old Wives Lees and continue to Dover. Ferry to Calais. Distance – 80 miles • Day 2 – Cycle to Arras through charming villages and along quiet country lanes. Distance – 78 miles. • Day 3 – Cycle Arras to Compiegne passing numerous war memorials and monuments of WWI – known as the Battle of the Somme. Distance – 73 miles. • Day 4 – Cycle Compiegne to Paris, and finish overlooking Eiffel Tower from Trocadero Gardens. Celebratory meal. Distance – 66 miles

Route 1

4 days – 297 miles

London to Paris Route 2 4 days – 265 miles

• Day 1 – Early morning start (7am) from Croydon following event registration. Cycle through Kent countryside to Dover. Ferry to Calais. Distance – 80 miles approx. • Day 2 – Cycle from Calais to Amiens through the region of the Somme. Long tough day today, but great ‘rest’ day tomorrow. Distance – 90 miles approx. • Day 3 – Cycle Amiens to Creil through stunning quiet French country lanes winding through traditional market towns. Great day after the tough day yesterday. Distance – 50 miles approx. • Day 4 – Cycle Creil to Paris, up Champs-Elysee, round the Arc de Triomphe, and finish overlooking Eiffel Tower from Trocadero Gardens. Celebratory meal. Distance – 45 miles approx

CYCLING TRAINING GUIDE

Events Guide Continued.......

Event

London to Paris - Route 3

3 days - 237 miles

Night Rider (7th-8th June 2014) Distance 100km (60 miles)

Itinerary • Day 1 – London to Caen – Meet early for registration in Croydon and cycle to Portsmouth for freshen up and dinner. Overnight sleeper ferry to Caen. Cycling distance – approx. 77 miles • Day 2 – Caen to Evreux – Cycle towards Rouen conquering rolling French hills all the way to Evreux. Cycling distance – approx. 90 miles • Day 3 – Evreux to Paris – Cycle through charming, yet sleepy traditional French towns and villages and race towards our finish line! Cycle up the Champs Elysées, around the Arc de Triomphe and then towards the Eiffel Tower. Cycling distance – approx. 70 miles Perhaps one of the most popular charity riding events in the Calender, Night rider is a fantastic event for riders of all abilities. All riders set off from Crystal Palace and follow a 100km circular route past over fifty of London’s most famous landmarks. Encounter Tower Bridge, a deserted City of London, Canary Wharf, Hampstead Heath, London Zoo, Piccadilly Circus, British Museum, London Eye, Houses of Parliament, Trafalgar Square, Royal Albert Hall, Battersea Power Station and more.

CYCLING TRAINING GUIDE

Events Guide Continued.......

Event

Prudential RideLondon 100

(Sunday 10th August 2014)

Distance - 100 miles

Edinburgh Night Ride (21st-22nd June 2014)

Distance - 50 miles

Itinerary The route of the Prudential RideLondon-Surrey 100 is perfect for both club and recreational cyclists. Slower cyclists can enjoy a challenging ride while faster riders will relish the opportunity to pit themselves against the country’s top amateurs. As well as the personal challenge of completing the route, participants’ involvement will also benefit good causes – the Prudential RideLondon-Surrey 100 aims to be the largest charity fundraising cycle event in the world. Prudential RideLondon-Surrey 100 will finish on The Mall in central London, shortly before the professional cyclists race in the inaugural Prudential RideLondon-Surrey Classic on a similar route. 55,000 people entered Prudential RideLondon-Surrey 100 through the ballot. If you were not lucky enough to get a place through the ballot, you can still enter through a guaranteed charity place.

Taking in the iconic sights of this beautiful city lit by the moon and lights of the city. Sights include– the Royal Mile, the Castle, the Scott Monument – our route goes past Arthur’s Seat with stunning night views of the city from the Royal Observatory and past the Scottish Parliament and Holyrood Palace. This is a rare chance to explore the nooks and crannies of the Scottish capital at a time when much of the traffic has abated – enjoy the merriment of night life at Grassmarket and Cowgate and the tranquillity of the Georgian crescents and cobbled streets of New Town as we pass through in the moonlight.

CYCLING TRAINING GUIDE

What to Expect Once you have had your check-up with your GP, then your mind should start to turn to what you can expect in the coming weeks. Committing yourself to a long distance charity bike ride is often a far bigger deal than many people expect, so the more you understand about what to expect in the coming weeks, the better you’ll be able to prepare for this amazing challenge. Just some of the things you should start to think about include: • Scheduling training rides • Nutrition – will you need to change your diet to meet the training demands • Fundraising ideas • Choosing a bike (if you don’t already have one) • What gear you need to buy • How recognise early signs of injury • Cycling safety By making a physical or mental list of the things above will help to get you into a good mindset right from the word go and help to prevent you from having any unwanted surprises along with the way. The more you can learn about what the next few months have in store for you the better your preparations will be and ultimately the more enjoyable you’ll find the whole training experience.

IMPORTANT DATE: RIDELONDON:

Sunday 10th August 2014

So, without further ado, let’s take a look at the most important piece of kit that will be keeping you company for the next few thousand training and racing miles – your bike!

CYCLING TRAINING GUIDE

Information Overload As a result of the incredible increasing popularity, there are now more resources than ever to help give you advice on how to best prepare for your upcoming ride. Just typing the search string “cycling training” into Google will give you over 130 million results including a plethora of websites, book recommendations, magazine subscriptions, blog posts and forums where you can collate swathes of information about every single aspect of cycling. The trouble is, it can sometimes be difficult to know if the information you are reading is accurate, safe or specific to your physical ability or needs. With 130 million hits available to choose from, the overwhelming amount of advice available is where many charity riders can get confused and even overcome by the depth and complexity of training and technical information available. So, if you wish to seek additional training advice beyond this guide, to avoid being swamped by information overload, follow these tips:

Buy a book A book from a reputable publisher has far more credibility than a random website claiming to be a leader in cycling training. Authors are selected for their knowledge of the subject so you can be confident that the information you read will be good quality. A wide selection of books can be found on Amazon, so click here for a few gems!

Be realistic At its most competitive, cycling training is complex. Although this guide covers certain aspects of advanced training drills, some training philosophies you’ll come across are simply not applicable to the event you’re undertaking. Until you become competent and have several events under your belt, it’s best to embrace the basic forms of training first before you dive head first into highly scientific and complex training practices. Ultimately you have to ride and train at times and at an intensity which suit you, your goals and your lifestyle. Start from there and you’ll find it far easier to choose the training regime which best suits you!

CYCLING TRAINING GUIDE

Choosing a Bike

Although many of you may well have already bought a bike for your upcoming cycling challenge, some may still be in the stage of researching which bike to buy. A bit of a headache isn’t it? Choosing a bike can be difficult. The specifications, the model, the make, the brakes, the frame material, the wheels and of course the price can make the process of researching and buying a bike a challenging one. The best thing to do if you’re getting confused is to just stop, think and ask yourself the following questions:

• What is my budget? • What is my purpose/goal for my upcoming ride? • Will I want to use the bike for general purpose after the event?

CYCLING TRAINING GUIDE Budget Almost without exception, your budget will be the limiting factor on your bike purchase. You can spend whatever you want on a bike, be it £300 going all the way up to and even beyond £8000, so set yourself an upper limit on what you can afford – AND STICK TO IT. It’s very easy to be convinced to go beyond your budget as there are so many choices, so the best thing to do is stick to a figure and resist the temptation to go beyond it.

What’s your purpose for the event? Although everyone’s prime objective and motivation for the ride is to raise as much money as possible, part of you will also have an idea how you would like to approach the event. If this is your first ride, then it’s likely that your main objective is to simply enjoy the tour and have no desire to ride at any particular speed. However, if you have a competitive streak in you, you might be looking to ride at a particular pace and cover each part of the course in a particular time. Whichever category you are in, it will almost certainly influence your choice of bike, so make sure you buy one which will meet your specific needs for both before and after the event……..

What will I use the bike for after the event? This consideration is often overlooked, but it is so important that you think about “life after your ride.” As important as it is to get the right bike for the event, it’ll be a shame if the bike cannot be well utilised for years to come after your challenge. For example, if your heart is set on buying a high spec racing bike for your London-Paris trip then you have to ask whether that type of bike will serve you well for other forms of recreational cycling for the years to come! In this instance, it might be worth sacrificing a little bit of speed, to buy a “touring” bike which will be more multi-purpose and far better “bang for your buck” in the long run. Once you have answered all of these questions, then you will be in a very good position to know exactly what your needs are and what type of bike you should be looking for.

CYCLING TRAINING GUIDE

Racing, Touring or Hybrid Bike? On the basis that you will be spending the overwhelming majority (if not all) of your miles on the road, it makes little sense to use or especially buy a mountain bike for your training although some people do. If you are going to use a mountain bike for your training and event, then the one thing you will definitely have to change is the tyres. A trip to your local bike shop will be able to advise you on which ones are most suitable. The following three types of bike should be at the top of the list when it comes to deciding which model to go for:

Racing Bike Although they might not offer the comfort that other bikes can, racing bikes are ideal if you are looking to ride at a decent pace. Their set-up, weight, gear ratios, handle bar and seat position make this bike perfect for riding on all types of road surface – from flat to uphill. Perhaps not the best choice if you are not the least bit interested in riding fast, but with so many variations of racing bike, there will undoubtedly be a model available which will meet your requirements if your heart is set on a racing bike. As already discussed, budgeting is key when buying a bike and this is especially the case when looking into purchasing a racing bike. They can be very expensive, so always seek advice from a bike expert before you commit to buying one. For long distance events, often the most expensive models are not best suited for “recreational” riders so think carefully before you part with your money.

CYCLING TRAINING GUIDE

Hybrid Bike Hybrid bikes are the “Jack of all trades” models which many charity riders favour. They are comfortable to ride over long distances and have a robustness about them which gives you the confidence that they can handle any road surface - especially the forever increasing number of pot holes. Like mountain bikes, the one part of the bike you’ll have to get right are the tyres, so make sure you get the correct ones fitted at the start of your training and for many – it’ll be the start of a wonderful relationship for many years to come.

Touring Bike Touring bikes are very similar to hybrid bikes but a little more suited to the road. They are a very popular choice for long distance events for a number of reasons, but the space at the rear of the bike to store a large amount of supplies to take with you on the road is perhaps the biggest advantage touring bikes have over hybrids. They are set up for comfort so where they fall down in speed, they more than make up in comfort – a factor well worth considering if you’re going to be on the road for 3 days!

CYCLING TRAINING GUIDE

Cycling Pedals and Shoes This is one area of cycling which, for a recreational rider, might seem a little over the top and unnecessary to pay too much attention to but once you have put some good mileage into a bike with clipless pedals and proper cycling shoes you’ll soon see what all the fuss is about. Cycling shoes have a rigid sole, meaning that you can transfer power from your legs into the bike far more efficiently whilst at the same time protect the soles of your feet from the metal of the pedal. You might be able to get away with wearing conventional running shoes on a ride to the local curry house, but when you’re in the saddle all day your feet will not be happy with you. Many riders these day, regardless of ability, find that combining a good quality cycling shoe that is compatible with your pedals makes training a lot easier and far more effective. Once again however, this is not a purchase you should make over the internet. Get yourself to a good bike store and get measured up and ensure that your shoes match your pedals. Most do, but it’s best to be sure. To give you a better visual idea of what you should be looking for, take at look at the following video.

CYCLING TRAINING GUIDE

High Street or Online?

Without doubt, whichever bike, shoes or pedals your’re interested in buying the most important thing about the purchase - is where you purchase it from. As tempting as it might be buy it online, try to look beyond those “discounted” prices which might look like you’re picking up a bargain and let common sense prevail. Find a local bike shop where they specialise in road bikes and bike fittings. You wouldn’t risk buying a car over the internet without having a look at it or trying it out first, so why take the risk when buying a bike? At a good bike shop they will not only offer you expert advice on the most suitable bike and accessories for your event, but they will also be able to make sure that they sell you products which are suited for your height, leg length, shoe size, build and race aspirations, You can’t put a price on expert advice and although you might be able to purchase a similar bike or accessories online for slightly less, the interaction, advice and service you’ll get from a respected bike shop will be well worth the extra money.

To search for bike shop in your local area, click here and simply enter your postcode.

CYCLING TRAINING GUIDE

Get the Height Right

If you already own a roadworthy bike, or you are borrowing one for your upcoming challenge, it is essential to ensure that your saddle is set at the correct height. Incorrect saddle height is one of the most common mistakes riders make during training and racing, yet it is so easy to check for yourself without the need of an expert. In short, if the saddle is too low then you are not giving your legs the room they need to generate maximal power to the pedals. This leads to poor cycling efficiency and premature fatigue. All saddles take time to get used to, so expect them to be a little uncomfortable at first. Wide Saddles are often not the best choice!

If your saddle is too high, your legs will struggle to reach the pedals at the bottom of the cycle, causing excessive hip shift. This can lead to “certain parts of you” feeling a little uncomfortable and again limiting your potential to generate power through the pedals. To give you a more visual insight into this, click here to see a video about how to get your saddle height right.

CYCLING TRAINING GUIDE

Night Riding

Despite the fact that most of your training will be done in the light spring & summers months, there will be times when you’ll find yourself out on the road at dusk or in complete darkness. Naturally, if you have entered a Nightrider event where the majority of your ride is done in the dark then the following information is particularly relevant – for obvious reasons.

Bike Lights Even if you have no intention of riding at night – get some front and rear bike lights. A puncture, an injury or getting lost, can all result in you spending far longer out on the road than you had expected, so don’t be complacent. They do not cost much and could very easily save your life. To get the right lights for you and your bike, it is strongly advised that you seek professional help from you local bike shop. Vital if you are entered into Nightrider on 7th8th June 2014

There are several places where lights can be mounted and a professional will be able to tell you the best lighting set up which best suits you and your bike.

CYCLING TRAINING GUIDE

Night Riding Cont..... Reflective Tops Reflective tops or strips are vital when riding at night so that you are clearly visible from oncoming traffic and other road users. There is a wide selection of hi visibility and reflective tops on the market so there is no excuse for dressing inappropriately in low light. Even if you buy just one reflective top the small investment is well worth the money.

Reflective Strips Reflective strips can be purchased as an additional form of visibility and can be applied just about anywhere such as your helmet, gloves, bike handles, bike wheels or your top. Their adhesive properties ensure they are fastened well onto whatever surface you apply it to and can give you peace of mind that any light shone on them - it will make you visible to any oncoming traffic.

White Helmets are far more visible at night than other colours - well worth bearing in mind if youâ&#x20AC;&#x2122;re planning riding at night or doing NightRider

Page 20 of 58 Copyright ÂŠ 2013 Graeme Hilditch

CYCLING TRAINING GUIDE

Cycling Clothing Like the bike, you could spend a small fortune on branded cycling clothes, which promise protection from the wind, cold and rain - but like your bike, do some research and set yourself a budget. You should look into getting clothing for all different weather conditions because like it or not – I’m afraid there will be days during your training when you’ll have to brave some pretty inclement weather and you’ll need to be prepared. Let’s first look at the most important item of clothing you’ll need - your shorts.

Shorts / Trousers When you’re sitting in the saddle for hours on end, you’ll soon realise just how important a quality pair of cycling shorts/trousers are. It might not seem that important in the early stages of training, but when the hours and miles clock up you’ll be thankful for a quality pair of cushioned cycling shorts to help prevent certain parts of you getting sore and uncomfortable. Make sure you buy a reputable brand, which will ensure that the material quality is good (usually lycra which help to wick away sweat from the skin) but above make sure they fit well. Poorly fitted shorts or trousers can seriously affect your riding comfort, so this once again another good argument for seeking advice from a high street bike shop rather than just purchasing a pair or two via the internet.

CYCLING TRAINING GUIDE

Tops What you wear on top, will obviously very much depend on the weather conditions. As always there is something for every budget and a look around a reputable bike shop or cycling specific website will give you a wide range of tops to choose from. As tempting as it might be slip on some old gym kit, may (cheap) tops are made of cotton - a material you really want to avoid if you’re going to get sweaty. Cotton is very poor at encouraging sweat to evaporate meaning that for the duration for your ride you will have sweat close to the skin. This can not only be very uncomfortable but also lead to rubbing and sores on long rides. Most cycling tops are made from spandex or lycra and are very effective at taking sweat away from the body and encouraging it to evaporate, thereby keeping you cool. If you have come from a running background, then many running tops are also made of a similar material so there’s no reason why you can’t wear them on a bike.

For rides in cold weather, it’s best to opt for several layers rather than one thin one on cool days and a wind breaker jacket is For safety reasons, most event organisers require you worth its weight in gold when the wind picks up. to wear a high visibility top In wet conditions, a good quality waterproof jacket is vital to or jacket so bear this in mind when making your purchase. help you stay dry but at the same time offer your warm body ventilation so that it can breath and not accumulate high levels of sweat. Wet weather jackets often help to protect you from the wind as well, so choose carefully and your investment will be well worth the money.

CYCLING TRAINING GUIDE

Gloves The need for gloves, even on short training rides, is often underestimated by new riders, but once you’ve been on a sweaty ride or two without gloves, you’ll soon understand why they are so important. When it comes to cycling training, it’s not the insulating properties of gloves that you need - but the grip they can give you as your palms slowly accumulate sweat. Not only do sweaty palms make it hard work to grip the handle bars but the safety aspect of poor grip is also a consideration. Although the majority of your training rides will go smoothly, there will be times when you need to take sudden evasive action by turning the handles one way or another. If your grip is poor due to sweaty palms, there’s a good chance you could take a fall, so do not forget to put cycling gloves on your shopping list.

Sun glasses Far from being simply a fashion accessory, sun glasses are essential for nearly every ride and not just when the sun is shining. Sunglasses can help keep insects, dirt and the wind out of your eyes, making sure you can keep your eyes on the road ahead. There’s nothing worse than having something lodged in your eye and spending even just a few seconds with one hand on the handle bars whilst the other attempts to remove grit from under your eyelid. Glare from the sun, even on cloudy days, can be distracting and even dangerous for your eyes, so sunglasses with interchangeable lenses to cater for low light conditions are certainly worth looking into.

CYCLING TRAINING GUIDE

Helmet Without doubt, a cycle helmet is by far the most important cycling accessory you can buy. It’s importance is summed up perfectly by the Brain Injury Charity Headway: “All cyclists should wear helmets, particularly vulnerable road users such as children who do not possess the same level of competency or experience as adults. The evidence is clear: cycle helmets can save lives and help prevent lifelong disability. This fact has been proven by numerous peer-reviewed, published scientific studies and is shared by wellrespected professional bodies including the British Medical Association, the Association of Paediatric Emergency Medicine, the Bicycle Helmet Initiative Trust and numerous doctors and neurosurgeons across the UK.” For more information about the importance of cycling helmets visit www.helmets.org To see just how essential a helmet is, take a look at the video below of James Cracknell describing the moment a Cycle helmet saved his life.

CYCLING TRAINING GUIDE

Drinking in the Saddle

You’ll be hard pushed to find a racing, touring or hybrid bike that doesn’t have one (or two) holders for drinking bottles – so use them! Even if you are only heading out for a short ride, never leave home without a full bottle of water or sports drink. Although there may not be a physiological need to rehydrate on short rides, it’s a good idea to get in the habit of taking fluids with you and also to give you plenty of time to practise drinking whilst in the saddle. Complacency is often to blame for most (self-inflicted) incidents whilst riding and taking one hand off the wheel to take a sip of drink, although not particularly difficult, is certainly a moment where complacency can set in. In that split second when you have one hand on the handles and one on your bottle, all it takes is a pot hole in the road or an uneven surface to throw you off balance and put you in trouble. Drinking safely whilst in the saddle is a skill which must be mastered before you ride on busy roads and certainly before your event, so take a look at this video and practice the suggestions made.

Ridelondon Training Plan

CYCLING TRAINING PLAN RideLondon plan

Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Rest / 30 mins

Rest

30 mins

Rest

30 mins

Rest

Rest / 30 mins

Rest

40-45 mins

Rest

40-45 mins

Rest

Rest / 40 mins

Rest

40-45 mins

Rest

40-45 mins

Rest

15-20 miles

Rest / 45 mins

Rest

10 miles

Rest

10 miles

Rest

20-25 miles

Rest / 45 mins

Rest

10-15 miles

Rest

10-15 miles

Rest

25-30miles

Rest / 45-60 mins

Rest

10-15 miles

Rest

10-15 miles

Rest

30-35 miles

Rest / 60 mins

Rest

10-15 miles

Rest

10-15 miles

Rest

15-20miles

Rest / 60 mins

Rest

15-20 miles

Rest

15-20 miles

Rest

35-40 miles

Day 7 45-60 mins 60-70 mins

CYCLING TRAINING PLAN RideLondon plan

Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest / 60 mins

Rest

15-20 miles

Rest

15-20 miles

Rest

45-50 miles

Rest / 60 mins

Rest

15-20 miles

Rest

20-25 miles

Rest

50-55 miles

Rest / 60 mins

Rest

20-25 miles

Rest

20-25 miles

Rest

60-65 miles

Rest / 60 mins

Rest

15-20 miles

Rest

15 miles

Rest

25-35 miles

Rest / 60 mins

Rest

25-30 miles

Rest

20-25 miles

Rest

70-75 miles

Rest / 60 mins

Rest

25-30 miles

Rest

20-25 miles

Rest

45-50 miles

Rest / 60 mins

Rest

25-30 miles

Rest

15-20 miles

Rest

30-35 miles

Rest

10-15 miles

Rest

10 miles

Rest

EVENT DAY

NOTE: • The training volume for Weeks 7 and 12 are intentionally easier than other weeks. These have been included to give your body a bit of time to recover from the hard weeks of training. The final couple of weeks are also easier to give your body some recovery time before the big day. • When you are given the option on Day 1 to ride or rest, this is very much up to you. If you have time available and your legs aren’t too tired, then by all means take the session on but do not feel guilty if feel you need the rest or aren’t able to train. • Use the rides on Day 3 and/or Day 5 to add training variety. This could include a series of hill climbs or intervals of high intensity efforts. Not complusory but certainly recommended. Copyright © 2013 Graeme Hilditch

CYCLING TRAINING PLAN RideLondon plan

How to use this Plan • Although looking through the plan might look a bit daunting at the moment (especially when you look at the weekly distances you should be covering in the final few weeks), provided you have followed all of the advice in this training plan and set time aside to train regularly, you’ll adapt to the training demands very quickly. • Consistency is absolutely key. By training regularly, 3-4 times a week for 16 (or preferably 18-20 weeks by repeating a few weeks every now and again), your body will begin to adapt to training and easily be able to handle the required training distances when you reach that stage in a few months. It’s better to train slowly but regularly than fast and irregularly! • Above all, please remember that the following plan is just a guide and should not be taken as “The Gospel.” Everyone reading this will come from different walks of life and have different fitness levels, different attitudes to training, different goals, different amounts of time available to train and of course different lifestyles which may make it difficult to stick to the plan on a regular basis. This plan has been kept as simple as possible to give you a rough idea of how long you should be spending in the saddle every day and every week in order to get you up to a decent level of fitness in time for the event. If you want to challenge yourself and perform different forms of training every week, such as intervals or hills, then please take a look back to the training chapter of the guide and see how you can “spice things up a little” and super charge your cycling fitness to make you even fitter and faster.