Cycling Coaching Programme
20km (12 miles) | 40km (25 miles) | |||
Week 1 | 45 minutes | 60 minutes | ||
60 minutes | 75 minutes | |||
Week 2 | 45 minutes | 75 minutes | ||
5 miles | 10 miles | |||
Week 3 | 60 minutes | 90 minutes | ||
60 minutes with (6 x 1 minute hill efforts) | 75 minutes with mixed gradient hills | |||
6 miles | 12 miles | |||
Week 4 | 75 minutes | 90 minutes | ||
60 minutes with (4 x 2 minute hill efforts) | 75 minutes with 2 x (6 x 2 minute hill efforts) | |||
7 miles | 14 miles | |||
Week 5 | 75 minutes | 90 minutes | ||
60 minutes with mixed gradient hills | 75 minutes with 2 x (10 x 1 minute hill efforts) | |||
9 miles | 16 miles | |||
Week 6 | 90 minutes | 105 minutes | ||
60 minutes with (6 x 2 minute hill efforts) | 75 minutes with 2 x (8 x 2 minute hill efforts) | |||
10 miles | 18 miles | |||
Week 7 | 90 minutes | 105 minutes | ||
60 minutes with (10 x 1 minute hill efforts) | 90 minutes with mixed gradient hills | |||
12 miles | 20 miles | |||
Week 8 | 90 minutes | 120 minutes | ||
60 minutes with (8 x 1 minute hill efforts) | 90 minutes with 2 x (10 x 2 minute hill efforts) | |||
14 miles | 22 miles | |||
Week 9 | 90 minutes | 120 minutes | ||
60 minutes with with mixed gradient hills | 90 minutes with 2 x (10 x 1 minute hill efforts) | |||
9 miles | 10 miles | |||
Week 10 | 60 minutes | 60 minutes | ||
60 minutes with (6 x 1 minute flat sprints) | 60 minutes with (6 x 1 minute flat sprints) | |||
45 minutes | 60 minutes |
Session Key: 2-3 sessions |
Steady Ride | A comfortable pace, teaching the body good technique. | ||
Hilly Ride | High intensity uphill efforts, to help build your lactate threshold. | |||
Time Trial | Race Pace, to help build your aerobic capacity. |
Warm Up | Complete some light mobility exercises followed by a steady paced 10 - 15 minute ride to warm up. You should then be able to go straight into your cycle session. | |||
Session | Begin your session with the first couple of minutes steady. Aim to keep your performance consistant throughout to ensure you get the best from your training. | |||
Cool Down | After the session, complete a 5 - 10 minute light spin to ease your legs out. Standing up or pedal backwards will help loosen the legs. Follow this with some static stretching. | |||
Pre Nutrition | Before training, have a light snack which will give you energy to train. Avoid a heavy meal within two hours before. A banana or small pasta dish is ideal as this will provide energy. | |||
Ride Nutrition | Sip water often, this will help keep you hydrated. On longer rides, try an energy gel or high energy snack such as jam & peanut butter sandwiches every 45 minutes. | |||
Post Nutrition | Refuel your body with a carbohydrate and protein snack within 20 minutes of completing your session. This will give your body a quick start to recovery. Keep well hydrated too. | |||
HR Zones |
45 - 60% Max HR, RPE 9 - 12, 60 - 75% Max HR, RPE 12 - 15, 75 - 85% Max HR, RPE 15 - 17 |
*LPS Events Ltd accept no responsibility to injury or illness from following this programme.