Sample Training Programmes

The primary objective for most in the month of December and earlier months, is general fitness rather than pure bike training.

The details below show a typical programme being followed by our two guinea pigs. This programme can be pulled around to suit your own requirements and the facilities available to you.

Month	Day	Session	Notes
December	Sunday	2-3 hours on the bike at level 2.	Build up to these sorts of time periods particularly if you have not ridden your bike prior to December.
	Monday	Run for up to 40 minutes at level 2/3	As with the above, if you have not run prior to December, build up VERY gradually to lower the possibility of injury.
	Tuesday	Strength training, or circuit training if available	If you have never done this type of training before, seek professional advice from a trainer, try your local gym or sports centre.
	Wednesday	Rest or active recovery
	Thursday	Strength training or swimming	Try out your local gym or sports centre. Take a technique course if you are not a good swimmer
	Friday	Run for up to 40 minutes at level 2/3	Do whatever you feel like doing. If you are tired, which you may be at the start of the programme - take a rest
	Saturday	Rest or 1 hour on the bike at recovery level 1	Really to prepare you for the ride the following day.
Perform the above sessions for 3 weeks and then have a rest or active recovery week in readiness for stepping up the programme in January which is when your training should really start..
The primary objective for January remains general fitness, strength training and building or rebuilding your aerobic capacity (level 2 training). It is also the month to incorporate fixed wheel to help you work on your pedal action and to develop bike specific strength in your legs.
January	Sunday	3- 5 hours at level 2 (fixed wheel if you have one)	As in January, build up to these sorts of times and particularly if you are not used to riding fixed, you'll feel it in the hamstrings first few sessions.
	Monday	Gym session for strength training	Perhaps incorporate a 15 minute run as your warm up, though don't forget to warm up before your run!
	Tuesday	1-1.5 hours at level 2 on the bike (fixed wheel preferred) or turbo	If you can manage 1.5 hours on the turbo then do so. If you have a heart rate monitor make it less monotonous by doing a criss cross session.
	Wednesday	Active recovery or rest	Some incorporate a second gym session on this day. If you feel up to it, then do so.
	Thursday	Run for 40 minutes with a short upper body workout when you return.	You can make this a swimming session if you prefer
	Friday	1-1.5 hours at level 2 on the bike (fixed wheel preferred) or on the turbo.	If you incorporate a second gym session on Wednesday, switch the Thursday and Friday sessions so that you go on the bike on Thursday instead of a further upper body workout.
	Saturday	Active recovery on the bike of 1 hour at level 1
As in the previous month build up to these times over the three week period. After three weeks take an active recovery or rest week.
In February, weather permitting, you should be looking to increase the amount of time spent on the bike. The emphasis however is still on aerobic capacity work - level 2. To increase the amount of riding time, ride to work, or drive part way, park up somewhere safe and cycle the remainder. Having the bike with you means you could use any lunch break you have for a short training ride. Alternatively your training ride can be riding home, or back to your car. The beauty of the above, is that you can have one training session and at least one or two recovery rides. Most cyclists do not have sufficient recovery rides. In the event of bad weather you can resort to the turbo, running, or the gym, but it's not an excuse to take it easy.
February	Sunday	3- 5 hours at level 2	By now you should be up to at least the minimum duration but as in January, build up to these sorts of times if you're not.
	Monday	Gym session for Strength training plus a recovery ride	You should incorporate a 30-60 minute recovery ride during the day. Could be your warm-up prior to your gym session.
	Tuesday	1-1.5 hours at level 2 on the bike (fixed wheel would still be the preference) or turbo	If you can manage 1.5 hours on the turbo then do so. If you have a heart rate monitor make it less monotonous by doing a criss cross session.
	Wednesday	1-1.5 hours at level 2 on the bike. (fixed wheel would still be the preference) or turbo	As above
	Thursday	Run for 30-40 minutes. Gym session for upper body Strength training	As in January you can change the run to a swimming session if you prefer, but as swimming works the upper body just do a lower body Strength session.
	Friday	Active recovery on the bike of 30-60 minutes at level 1	If you are tired, take this as a rest day.
	Saturday	1-1.5 hours at level 2 on the bike (fixed wheel preferred) or on the turbo.	As above
As always, if these times and sessions are way below what you are currently doing, build gradually.
March should see a further increase in the amount of time you spend on the bike and the intensity. Infact this is the month the emphasis should very much be on "on the bike training". To increase the amount of riding time, ride to work, or drive part way, park up somewhere safe and cycle the remainder. Having the bike with you means you could use any lunch break you have for a short training ride. Alternatively your training ride can be riding home, or back to your car. The beauty of the above, is that you can have one training session and at least one or two recovery rides. Most cyclists do not have sufficient recovery rides.
March	Sunday	3- 5 hours at level 2	You should be up to at least the minimum duration and depending on the duration of your normal races or ride you should be looking to do about 50% longer than that time. Start building sprints into these rides, at least 3 every hour.
	Monday	Active recovery on the bike of 30-60 minutes at level 1	You should incorporate a 30-60 minute recovery ride during the day. Could be your warm-up prior to your gym session.
	Tuesday	1-1.5 hours at level 2 on the bike (fixed wheel would still be the preference) or turbo	If you can manage 1.5 hours on the turbo then do so. If you have a heart rate monitor make it less monotonous by doing a criss cross session.
	Wednesday	1-1.5 hours AT (level 3) turbo session	As above
	Thursday	1-1.5 hours at level 2 on the bike (fixed wheel would still be the preference) or turbo	If you can manage 1.5 hours on the turbo then do so. If you have a heart rate monitor make it less monotonous by doing a criss cross session.
	Friday	Active recovery on the bike of 30-60 minutes at level 1	If you are tired, take this as your rest day.
	Saturday	1.5 - 2 hours at level 2 but with 20 minutes at level 3	As above
If you are starting to race in April then Tuesday should see you doing at least 20 minutes at level 3 (AT), Wednesday should be an interval session, start with 6 x 1 minute intervals building to 8 over three weeks. Thursday should be active recovery or rest. Friday should see you doing 1-1.5 hours with 8 x 10 second sprints per hour building to 12 x 10 second sprints. Saturday is level 2 and Sunday, level 2 with sprints