Progressive plan Cycling

Here’s an example of an eight-week programme for a 25-mile event for someone who typically cycles two to three times a week for up to 45 minutes or eight to ten miles.

You will need to adapt the programme to fit with your cycling experience and level of fitness as well your home, work and lifestyle demands. Each week contains one key cycle ride at the weekend and one to two rides in the week. Days 1 and 2 can be on any day of the week to fit your circumstances, with Day 3 taking place at the weekend. My suggestion would be to have days off in between your rides, for example, Tuesday, Thursday and Saturday/Sunday or Monday, Wednesday, Saturday/Sunday. Remember, some cycling as preparation is better than none! How long will 25 miles take you? Let’s say you ride at an average speed of 10mph, then the ride is going to take you 2.5 hours.

Easy-paced ride - a gentle ‘pootle’. Select an easy-gear and ‘spin’ your legs. A very comfortable ride with the family.

Steady-paced ride - pick up the pace a little bit. Try pedalling a little faster and selecting a ‘bigger’ gear. You’ll find this comfortable, but will notice an increase in effort and cycling speed.

Brisk ride - concentrate a little more on these rides. A little more effort required. You’ll probably find you get out of breath, sweat more and your heart rate will feel faster than on your steady and easy rides.

Weeks 1 and 2 - preparation phase
This phase helps you establish your routine towards your target event. It lays the building blocks for the next month.
Week 1 - day 1: easy 30 minute ride. Day 2: easy 30 minute ride. Day 3: steady-paced 55 minute ride.
Week 2 - day 1: easy 30 minute ride. Day 2 easy 40 minute ride. Day 3: steady-paced 65 minute ride.

Weeks 3, 4 and 5 - build up your stamina
During this phase you’ll be looking to try and tide for longer distances, building towards your target distance.
Week 3 - day 1: easy 30 minute ride. Day 2: brisk 50 minute ride. Day 3: steady-paced ride for 1 hour 15 minutes.
Week 4 - day 1: easy 40 minute ride. Day 2: brisk 30 minute ride. Day 3: steady-paced ride for i hour 30 minutes.
Week 5 - day 1: steady 40 minute ride. Day 2: easy 30 minute ride (optional). Day 3: steady-paced ride for 2 hours.

Week 6 - boost your confidence
This week is about proving to yourself you can do it.
Day 1: easy 30 minute ride.
Day 2: easy 30 minute ride (optional).
Day 3: steady-paced ride for 2 hours 20 minutes.

Week 7 - maintain your new-found fitness
Hold onto your fitness by keeping the riding up.
Day 1: no riding. Day 2: brisk 60 minute ride. Day 3: easy-paced ride for 1 hour 30 minutes.

Week 8. ‘taper’ and enjoy your event
Always avoid doing too much in the week before the event. If you haven’t done it by now a last-minute panic won’t help.
Day 1: easy 30 minute ride. Day 2: no riding. Day complete your event, have fun and perform well.