Training Program

Here is your five weeks of riding. Make sure that the first 5-10 minutes of each ride is used as a warm up. However this is not counted towards your overall training time. Intensity efforts will vary throughout your training program. Easy, moderate and high are the three intensities referred to. Use these intensities as a gauge when you are out on the bike training.

At EASY intensity you are quite comfortable rolling the legs over, and you would find it easy to hold a conversation with someone.

At MODERATE intensity you will slow that conversation down. You are able to talk, but not fluently. Keep something in reserve at this level though.

At HIGH intensity you are working quite hard. You are unable to maintain a conversation as you are concentrating more on your breathing than your talking.

As this course is an undulating course the program consists of a mixture of flat and undulating terrain days. For greater strength development on hilly parts of your ride, try to remain seated and keep a good pedal rhythm going.

For each session there is a target distance in kilometres to ride. The first number is for beginner riders averaging around 20km/hour. The second number is for intermediate riders averaging around 30 km/hour. The third numbers is for advanced riders averaging around 40km/hour.

Happy training and good luck!

Week One - Developing your base
Day One - 45min ride (15, 25, 30km) easy to moderate intensity - flat terrain
Day Two - 1hr ride (20, 30, 38km) easy to moderate intensity - flat terrain
Day Three - 1hr ride (20, 30, 38km) moderate intensity - flat terrain

Week Two - Building your endurance
Day One - 45min ride (15, 25, 30km) moderate intensity - flat terrain
Day Two - 1hr ride (20, 30, 38km) moderate intensity - flat terrain
Day Three - 1hr ride (20, 30, 38km) moderate intensity - flat terrain
Day Four - 45min ride (20, 30, 35km) high intensity - flat terrain

Week Three - Lifting your strength
Day One - 1hr ride (20, 30, 40km) moderate intensity - undulating terrain
Day Two - 1hr 15 min ride (28, 38, 45km) moderate to high intensity - flat terrain
Day Three - 1hr ride (25, 32, 38km) moderate intensity - undulating terrain
Day Four - 45min ride (20, 30, 35km) high intensity - flat terrain

Week Four - Bringing it all together
Day One - 1hr ride (22, 32, 38km) moderate to high intensity - flat terrain
Day Two - 45min ride (20, 30, 35km) high intensity - flat terrain
Day Three - 1hr 30 min ride (35, 45, 55km) moderate to high intensity - flat terrain
Day Four - 1hr 15 min ride (32, 40, 48km) high intensity - undulating terrain
Day Five - 30min ride (15, 18, 24km) high intensity - undulating terrain

Week Five - Tapering towards the big day
Day One - 1hr 30 min ride (35, 45, 52km) moderate intensity - flat terrain
Day Two - 45min ride (20, 30, 35km) high intensity - undulating terrain
Day Three - 30min ride (14, 18, 23km) moderate to high intensity - undulating terrain
Day Four - 30min ride (12, 16, 20km) easy to moderate intensity - flat terrain