Planning Cycling Training

We all want to be fit for when this kind of weather arrives.

Planning for the New Year

It is always good to have a target for cycling. Whether it is a 100 mile charity ride, improving your racing speed or just learning a new aspect of cycling, generally we work better when we have something specific to aim for.

For example, quite a popular question is – how do I prepare for a charity ride in June of 50 / 100 miles? To some extent I wrote about this here: Training for cyclo sportives

But, here are some more general guidelines for planning cycle training.

Choose a Few Simple Targets

A long list of targets can be intimidating. It is like the highly detailed revision plan that soon gets forgotten about. Targets should be significant otherwise they aren’t worth having. My targets this year will revolve around racing.

• Top 3 Placing in National Hill Climb Championships
• Top 10 in National 100.
• Set PB’s at all distance from 10 miles to 100 miles.
• Win 10 races.

Realistic Training

When setting targets, bear in mind a realistic level of training that you can do given your time frame. Avoid being too unrealistic. You won’t manage a 200 mile ride, if your training involves a 3 mile daily commute. However, most people are capable of a lot more than they may imagine. Don’t be intimidated by a 100 mile charity ride. With commons sense preparation, it is within the capacity of most people. You don’t have to be a pro-cyclist (or look like one) to cycle 100 miles in a day.

How To Stay Motivated

Sometimes we get a wave of enthusiasm. Before we know it we have signed up to an ambitious cyclo sportive in June. But, by February, the cold weather has meant we easily give up on our training programme. Find realistic ways to stay motivated. Cycling with others is a pretty good way, especially if they have similar goals. They will encourage you out on rides, even when the temptation is to have ‘another day off the bike’ (see also: Staying motivated in winter)

How to Enjoy

Don’t forget whatever type of cycling you choose, the idea is to enjoy it. Don’t just enjoy the actually day in the future, but enjoy the training and preparation; it shouldn’t feel like suffering and discipline because then you won’t be inspired to maintain your efforts.

Stay Level Headed

If you happen to miss a few weeks training in February / March, it isn’t the end of the world. Don’t give up because you miss some aspect of your training plan. The body is adaptable. Having a few weeks off, is not a problem as long as you get back into it.

Think Less Cycle More

Whenever people ask for advice about preparing for long rides, my instinctive reaction is just to say get out on your bike (any bike, don’t wait for that expensive new carbon bike) and ride. Riding will give you confidence and a feeling for what you are capable of. Once you get into riding, you will get the cycling buzz, and that in itself is the best way of motivating you to get out on bike. There are many different ways to train for a long ride, but best way is generally just to get out there and start cycling. Take any opportunity to cycle. For the time pressed, a daily cycle commute can be an excellent way to improve base fitness.

I remember when I came back to cycling after a very long break of 5 years. My first ride was 25 miles, I was so tired after. The next time, I did 35 miles, then 40 miles and so on. This is how you can soon get used to longer rides.