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.