Training plan for sportives and charity cycle rides

Training for sportives and charity cycle rides. Photo: Mike Walsh.
Two cyclists taking part in the GridIron 100
Two cyclists taking part in the GridIron 100

Training plan for sportives and charity cycle rides

To help you get the most out of your big cycling challenge this year, Cycling UK's John Storms has put together a ten week training plan to set you up for success

10 week training plans for sportives are becoming more and more popular, year on year, with new ones popping up throughout the UK on a regular basis. It is possible to find a sportive event any month of the year, with the majority in the summer for obvious reasons.

If you are new to cycling or have been doing it occasionally for a while, then this programme is for you.

Find the right sportive or charity ride

First thing to do is find a sportive - there are lists on websites such as Cycling UK's events page, Cycling Weekly or www.cyclosport.org.

Select one at least 10 weeks away.

How much time do you have to train?

Next, work out how much time you have available to train. Take into account work, family time, rest etc. It’s always a good idea to underestimate the time you have to train - that way you don’t put any pressure on yourself if you get busy with work. 

What to take with you?

Always take a spare tube, puncture kit, and a pump with you on your rides. Make sure your tyres are pumped up to the correct pressure before each ride. Make your your bike is in working order and that it is the right size and is comfortable to ride

Like any training plan, please make sure you have your doctor's permission before starting, especially if you have not done any exercise for a while. It is important to remember to eat and drink at regular intervals while training.

Week 1

Monday: Day off.

Tuesday: 30 mins, easy effort. You should be able to hold a conversation.

Wednesday: Day off.

Thursday: 30 mins: Easy effort. You should be able to hold a conversation.

Friday: Day off.

Saturday: 10-15 miles on flat roads (if possible): Easy effort. You should be able to hold a conversation.

Sunday: Day off.

Week 2

Monday: Day off.

Tuesday: 45 mins, easy effort.

Wednesday: Day off.

Thursday: 30 mins, easy effort.

Friday: Day off.

Saturday: 15-20 miles on flat roads (if possible), easy effort.

Sunday: Day off.

Week 3

Monday: Day off.

Tuesday: 45 mins, easy effort.

Wednesday: Day off.

Thursday: 45 mins, easy effort.

Friday: Day off.

Saturday: 20-25 miles on flat roads (if possible), easy effort.

Sunday: 1 hour, made up of 20 mins easy warm up, then 20 mins steady (you should be able to talk in short sentences) then 20 mins easy cool down.

Week 4 (Easy week)

Monday: Day off

Tuesday: 1 hour, easy effort.

Wednesday: Day off

Thursday: 45 mins, easy effort.

Friday: Day off

Saturday: 30-35 miles on flat roads (if possible), easy effort.

Sunday: 1 hour, made up of 20 mins easy warm up then 20 mins steady (you should be able to talk in short sentences) then 20 mins easy cool down.

Week 5

Monday: Day off.

Tuesday: 1 hour, easy effort. But do 3 x 5 mins at a harder pace spaced out within the 60 min ride.

Wednesday: Day off.

Thursday: I hour, easy effort.

Friday: Day off.

Saturday: 35-40 miles on flat roads (if possible), easy effort.

Sunday: 65 mins: 20 easy warm up/25 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.

Week 6

Monday: Day off.

Tuesday: 60 mins, easy effort. Do 4 x 5mins at a harder pace within the 60 min ride.

Wednesday: Day off.

Thursday: 75 mins, easy effort.

Friday: Day off.

Saturday: 40-45 miles on flat roads (if possible), easy effort.

Sunday: 65 mins: 20 mins easy warm up/25min steady (you should be able to talk in short sentences)/ 20 mins easy cool down.

Week 7

Monday: Day off.

Tuesday: 1 hour, easy effort. Do 2 x 10 mins at a harder pace within the 60 min ride.

Wednesday: Day off.

Thursday: 75 mins, easy effort.

Friday: Day off.

Saturday: 45-50 miles on flat roads (if possible), easy effort.

Sunday: 70 mins: 20 mins easy warm up then 30 mins steady (you should be able to talk in short sentences) followed by 20 mins easy cool down.

Week 8 (Easy week)

Monday: Day off.

Tuesday: 1 hour, easy effort. Do 2 x 10 mins at a harder pace within the 60 min ride.

Wednesday: Day off. 

Thursday: 90 mins, easy effort.

Friday: Day off.

Saturday: 50-55 miles on flat roads (if possible), easy effort.

Sunday: 70 mins. Start with 20 mins of easy warm up, then 30 min steady (you should be able to talk in short sentences)followed by 20 min easy cool down.

Week 9

Monday: Day off.

Tuesday: 1 hour, easy effort. Do 2 x10mins at a harder pace within the ride.

Wednesday: Day off.

Thursday: 90 mins, easy effort.

Friday: Day off.

Saturday: 55-60 miles: Easy effort.

Sunday: Day off.

Week 10 (Taper week)

Monday: Day off. 

Tuesday: 60 mins, easy effort.

Wednesday: Day off. 

Thursday: 45 mins, easy effort.

Friday: Day off.

Saturday: You are ready for your 60 mile Sportive!

Arrive in good time. Remember your nutrition and dress for the weather conditions.

Sunday: Day off.

If you live in a hilly area, then you can do your harder efforts uphill. If the sportive you are aiming for is hilly, then I would recommend training in a hilly area if possible.

This programme is just a guide to build up to a  60 mile sportive - it's more about building up to the distance rather than how fast you can do it.

 

 

 

 

 

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