Training Plan¶

An example guide to the level of effort for each month, between January and June.

It is important to understand your current ability, to assess if you should do more or less training initially before gradually building up your cycling activities.

The plan is based on preparing for a 1 day ride, covering 160 km and climbing 2,250 meters (e.g. Dragon Ride Medio Fondo)

Collection of Training Routes - Ride With GPS

NOTE: running or other high intensity activities can be substituted for some cycling activities, especially during winter months.

January¶

• 2 recovery rides (assess current fitness, identify any aches and pains)
• 1 ride with small to medium distance and ascents (club route), supporting existing strengths
• regular walks / Yoga / Pilates 3 times a week
• regular stretching ritual and breathing exercises

February¶

• 4 rides with medium distance and ascents (club rides), e.g. 3 rides to support existing strengths, 1 ride to build new strengths (greater intensity)
• 3 recovery rides
• regular walks / Yoga / Pilates 3 times a week
• daily stretching ritual and breathing exercises

March¶

• regular club rides (3 a month)
• 1 ride with significant ascents 1000 meters)
• 100km rides: (2 or more)
• 4 recovery rides
• regular walks / Yoga / Pilates 3 times a week
• daily stretching ritual and breathing exercises
• yoga and/or general strength training

April / May¶

• 3 or more longer rides (100+ km), at least 2 with meaningful ascents
• 4 recovery rides
• regular walks / Yoga / Pilates 3 times a week
• daily stretching ritual and breathing exercises
• yoga and/or general strength training

June¶

Start tapering off training to physically and mentally recover before the ride itself.

Two weeks before the ride:

• 2-3 recovery rides
• daily stretching ritual and breathing exercises

Week of the ride (rest week)

• daily stretching ritual and breathing exercises
• light yoga and/or general strength training
• remove or limit causes of physical and mental stress