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Training plan for sportives and charity cycle rides
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Training for sportives and charity cycle rides
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.
First thing to do is find a sportive - there are lists on websites such as CTC's events page, Cycling Weekly or www.cyclosport.org.uk. Select one at least 10 weeks away.
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 etc.
Also, bear in mind that if you are starting the programme in the winter you'll need suitable clothing for the conditions and lights. 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 of them.
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 60 mins: 20 easy warm up/20 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.
Week 4: Easy Week
Monday Day Off
Tuesday 60 mins: 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 60 mins: 20 easy warm up/20min steady (you should be able to talk in short sentences)/ 20 min easy cool down.
Week 5:
Monday Day Off
Tuesday 60 mins: Easy effort. Do 3 x 5 mins at a harder pace within the 60 min ride.
Wednesday Day Off
Thursday 60 mins: 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 65mins: 20 easy warm up/25min steady (you should be able to talk in short sentences)/ 20 min easy cool down.
Week 7:
Monday Day Off
Tuesday 60 mins: 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 easy warm up/30 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.
Week 8: Easy Week
Monday Day Off
Tuesday 60 mins: 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: 20 easy warm up/30 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.
Week 9:
Monday Day Off
Tuesday 60 mins: Easy effort. Do 2 x1 0mins at a harder pace within the 60 min 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 60 mile Sportive! Arrive in good time. Remember your nutrition & 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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