Training¶

With a good training plan, any ride can be tackled successfully.

Training should be enjoyable. If you are not enjoying your training, then adjust the way you are training.

Create a rough plan well in advance to avoid rushing your training. Without a plan there is an increased risk of injury or draining of motivation by over-training.

With plenty of time to train the plan can start with easy and achievable riding, gradually build up to more challenging rides and ascents.

Example training plan

Aspects of training¶

• distance (prepping for riding 150 km)
• ascent (climbing very steep and long hills)
• endurance & recovery (especially for multi-day rides)

At the beginning of your training these aspects can be focused on separately, especially if one aspect is not a strength. Gradually combining more climbs and distances will feel more attainable and keep motivation levels high.

Identify Strengths¶

Everyone has aspects of cycling they feel more natural at (long distance, hill climbing, cornering, descents, etc).

Building on existing strengths supports confidence and increases motivation. Base your initial training on your strengths (and preferred routes).

Gradually start working on other aspects, especially when motivation is high.

80 percent rule¶

Endurance building should form approximately 80% of the training time, e.g low to moderate effort rides and recovery rides.

Up to 20% of training should be high intensity training to increase aerobic fitness, e.g climbing steep hills or spin sessions.

Recovery rides¶

The recovery ride should be enjoyable, such as a ride to a cafe or favourite route. There should be some effort required but not overly taxing your body. You should be able to have a normal day after the ride without feeling tired.

Sprinkle recovery rides in between more challenging rides to build up endurance.

Recovery rides build up your body's ability to recover during a longer ride and especially after a large ascent.

Exercise off the bike¶

Walking helps stretch leg muscles and is an effective post ride activity. Effective walking supports basic core strength, posture and breathing

Yoga or Pilates is excellent for core strength (preventing aches in back, arms, shoulders and legs). 30 minute to 1 hour, 3 times a week will give you lots more energy and confidence whilst riding.

Deliberate breathing is taking successive deep breaths and holding them. This provides more oxygen to the body and brain, improving metal state and energy levels. Build up to breathing in for 4 seconds, holding for 4 seconds and breathing out for 4 seconds. Repeat for 2 minutes (or however long is comfortable). Good times to practice this are first thing in the morning, before a ride or anytime energy levels are feeling lower. Deliberate breathing is also a useful technique for recovery whilst riding, e.g. after a long ascent

Regular riding¶

Regular riding supports endurance and helps your body recovery quickly (especially your legs & posterior)

regular cycle commuting cycling local lap(s) at lunchtime or evening (endurance, recovery) Time away from work / children for focused training

Bank holiday block training¶

In the UK there are several bank holidays where many people are not obligated to work. They give an opportunity to go on a block of training rides and make use of longer weekends.

UK Bank holidays for 2026 include:

• 3 April Good Friday
• 6 April Easter Monday
• 4 May Monday
• 25 May

Rest week¶

Take it easy the week before a significant ride or event, to allow your body to top up its energy and flush out lactic acid from your muscles.

• Get lots of sleep and minimise stress.
• Final recovery ride a week before the ride
• Yoga/Pilates/Walking the week of 8 June
• Final bike maintenance check, especially tyres, chain, cassette and bearings
• Final trip plan check & packing