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Suggested Training and Fitness

Helpful hints

If you have never done a long distance bike ride before, this is a fantastic opportunity to start now. No excuses!  Set yourself a challenge for 2008 - you'll have a fantastic time and on finishing, an overwhelming sense of achievement.

Preparation is all - even if it means winter training! The distances and the terrain you cover and the fact that you have to do it day after day mean that your mental stamina and staying power play a part in making the ride a great experience for you.

If you have any reason to believe that you are not in shape, or you suffer from a serious medical condition, eg asthma, epilepsy or a heart complaint,  please  consult your doctor before signing up, and be honest about the challenge that lies ahead.

However, do not let the thought of putting in a little pre-event preparation put you off. You will feel fantastic and won't regret it!

If you like further information on cycling, please visit the following websites:
The British Cycling website at www.britishcycling.org.uk
Cycling Plus website/forum at www.cyclingplus.co.uk

Suggested training programme

Below is a suggested training package which you might like to consider. We realise that this may mean training during winter/early spring when most sane people are wrapped up at home but with anything up to 900 km to cover, it is never too early to think about it. Please note that a gentle cycle to and from work each day is not enough!

We do recommend that before each training ride you take the time to do a few stretching exercises. Also, make sure that you have the following with you on each ride:
- plenty of fluids (ideally an isotonic drink)
- energy bar of sorts (eg Mars bar)
- puncture repair kit
- cycling gloves
- your helmet

5-6 months before

You should be looking to cover a minimum of 60 miles a week. Break it down into manageable pieces: try two short 15 milers during the week and a 30 miler at the weekend.

3-4 months before

You should try to cover about the same distance during the week (ie total 30 miles), but aim to increase the weekend ride to 40-45 miles, with some pit-stops.

1-2 months before

You should now have longer days and more light. Try and increase your two weekday rides to 20 miles each but keeping your weekend ride to 40-45 miles, as before.

2-4 weeks before

At this stage, it is not the time to push too hard. Once or twice a week try to get out and do a 20 miler to keep relaxed and supple. At the weekend, try a slightly longer non-stop ride - maybe up to 30 miles.