Firstly congratulations on being part of the Great Britain and Ireland Bike Ride 2016 and we look forward to meeting you on Thursday August 25th, 2016.
It’s very important that you are thoroughly prepared, ready to take on this amazing challenge. If in doubt, we recommend that you get a check up from your Doctor before performing any physical activity of this intensity.
“The fitter you are the more enjoyable this experience will be”
So, let’s get training!
If you are a complete novice, no problem! You will need to start training at Least 4 months prior to the Great Britain and Ireland Bike Ride 2016. It is important that you build the miles up slowly to avoid injury. This will develop your stamina and base fitness.
We must keep strong legs and abs and core to get the most out of our cycling. Include a minimum of 30 minutes weight on legs and abs and core per week.
Weeks 1 – 4
Start by performing 3 – 4hrs of cardio vascular (CV) exercise per week. This can be 3 cycle rides of 10 – 15 miles.
- Tip: When out on the road choose an easy gear and spin your legs. (around 70rpm)
- Tip: Take recovery days! ie: Try to train Tuesday, Thursday, Saturday and Sunday. Rest days on Monday, Wednesday and Fridays.
You don’t just have to cycle! RPM or Spinning classes are great for improving your cadence (leg speed) and CV fitness. Also there’s no excuse when it’s cold and wet outside!!!!!!
- Tip: Stretch after every training session to avoid injury. Lower body and back stretches are most important. Hold each stretch for between 30 seconds and 1 minute.
Weeks 5 – 8
Now you are starting to feel more confident on you bike it is time to step up the training. You will now need to perform 4-6 hrs of CV exercise per week.
This can be 2 rides of 10 – 15 miles and 1 ride of 25 – 30 miles.
- Tip: Take a snack for your longer ride as you will need to keep your energy levels up. Flapjack’s with protein are a great source of complex carbohydrate for recovery. Me and my cycle club use them on our Saturday club rides.
Also for one of your rides you must include some hills as the trip across Great Britiain has many leg-burning hill climbs.
Weeks 9 – 12
We are now only 2 months away from your challenge of a life time! Now you are feeling confident on your bike and enjoying cycling as a great sport it’s time to take your training to the next level.
- Tip: Fuel you body. Very important now you are out on the road for around 3 – 4 hrs. A good source of complex carbohydrate (Oats are No1).
You will need to perform 6 – 10 hrs of CV exercise per week. This can be 2 rides of 15 – 20 miles and 1 ride of 35 – 45 miles.
Every other week include hills in both your longer rides.
- Tip: If you’re feeling fatigued drop 1 or both of your shorter rides and give your body some extra recovery! Do this every other week if you need it.
1 Month to go, are you ready?
We’ve got 3 weeks left of hard training then it’s time to take to the road and complete the Great British Bike Ride.
Weeks 13 – 15
You will need to perform 8 – 12 hrs of CV exercise per week. This can be 2 rides of 15 – 25 miles and 1 rides of 55 – 65 miles. Again include lots of hills, remember Surrey can be hilly in parts.
This week we recover and regain our strength for the Great British Bike Ride. This can be 2 – 3 rides of 15 – 25 miles to spin your legs out. You MUST take it easy this week, get lots of sleep and keep the cycling light!
Good luck with your training and stay safe on the roads. Remember:
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