21 september 2017                    

oxford to cambridge

Training

Are you ready for the challenge of the Bidwells’ Golden Triangle Bike Ride 2017?

bikes

Cycling 100, 60 or even 25 miles can be a scary prospect, but once you apply yourself to even a small amount of training you will be surprised how achievable it is. We’re not saying it is going to be easy, but it will be a very rewarding and fun challenge!

So… you’ve got a bike and are ready to start training. Try to give yourself a minimum of 4 months to train if you are a complete beginner.

The idea behind preparing for a century bike ride is to slowly increase your mileage as you get closer to the main event.

This training guide is based on the 100 mile distance

Weeks 1 – 4

Start by performing 3 – 4 hours of cardiovascular (CV) exercise per week. This can be 3 cycle rides of 10 – 15 miles.

You don’t just have to cycle! RPM or Spinning classes are great for improving your cadence (leg speed) and CV fitness. There’s no excuse when it’s cold and wet outside!

Weeks 5 – 8

Now you are starting to feel more confident on your bike, it’s time to step up the training. You will now need to perform 4 – 6 hours of CV exercise per week.

This can be 2 rides of 10 – 15 miles and 1 ride of 25 – 30 miles.

Weeks 9 – 12

We are now only 2 months away from your challenge of a lifetime! You are feeling confident on your bike and enjoying cycling. It’s time to take your training to the next level.

You will need to perform 6 – 10 hrs of CV exercise per week. This can be 2 rides of 15 – 20 miles and 1 ride of 35 – 45 miles.
Every other week include hills in both your longer rides.

Weeks 13 – 15

We’ve got 3 weeks left of hard training then it’s time to take to the road and complete the Bidwells’ Golden Triangle Bike Ride challenge.

You will need to perform 8 – 12 hrs of CV exercise per week. This can be 2 rides of 15 – 25 miles and 1 ride of 55 – 65 miles. Again, include some hills in your training route.

One week to go!

We’ve got 3 weeks left of hard training then it’s time to take to the road and complete the Bidwells’ Golden Triangle Bike Ride challenge.

This week it’s important to recover and regain your strength. This can be 2 – 3 rides of 15 – 25 miles to spin your legs out. You MUST take it easy this week, get lots of sleep and keep the cycling light!

 

Remember: The fitter you are, the more enjoyable this experience will be!

 

Tips

  1. Fuel your body. This is very important now you are out on the road for around 3–4 hours. Oats are the number 1 source of complex carbohydrates.
  2. Include some hills in one of your rides to vary the terrain; Oxford to Cambridge won’t be at all the way.
  3. Take a snack for your longer ride as you will need to keep your energy levels up. Flapjacks with protein are a great source of complex carbohydrate for recovery.
  4. If you’re feeling fatigued, drop 1 or both of your shorter rides and give your body some extra recovery. Do this every other week if you need it.
  5. Stretch after every training session to avoid injury. Lower body and back stretches are most important. Hold each stretch for between 30 seconds and 1 minute.
  6. Take recovery days i.e. Try to train on Tuesday, Thursday, Saturday and Sunday. Rest on Monday, Wednesday and Friday.
  7. When out on the road, choose an easy gear and spin your legs (around 70rpm).

 

GOOD LUCK WITH YOUR TRAINING AND STAY SAFE ON THE ROADS.

 

Click here for our complete Training Programme.

Click here for additional information about nutrition and hydration.

 

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