Cycling Training Plans & Training Tips

Aim to cycle at least twice per week if you want to consistently improve. It’s generally better to follow a pre-planned workout, rather than just riding along aimlessly. Your training should include a mix of longer steady rides, and focused workouts with higher intensity efforts.

Your workouts should start off at a relatively easy level and progress gradually over a period of weeks and months, so that your body gradually adapts to the loads placed upon it. Include regular recovery days and easy weeks, so that it never feels like a drag. The more you enjoy it, the longer you’ll stick with it. Consistency and gradual progression are the keys to improvement.

You can either cycle outdoors in good weather, or indoors using an indoor trainer. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. However, it’s sensible to do at least some of your training outside on the bike you intend to use during your key event. This ensures you’re used to the feel and handling of your race-day bike.

We include two 45-minute strength and conditioning sessions per week with our cycle training plans. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least three rides per week. Rather than instead of them.