This plan is ideal if you are a leisure or regular cyclist, who can already cycle for over an hour and are keen to improve your general fitness and conditioning ready for a longer distance of up to 100km (or to follow on from the 40-60k Training Plan – Novice Rider).

Cycling is a great sport for keeping fit but if you are training for a sportive, it is really important to build up your strength and stamina in a structured way.

Training Terminology:

Aerobic: This is minimal-effort riding designed to increase your aerobic endurance. Judge by your breathing: It should be steady, but relaxed, able to carry on a conversation. On a scale of 1 to 10, this effort would rate about 4-6 and is approximately 65-75% MHR (Maximum Heart Rate).

Tempo: This is a level above base and will train your body to hold a faster pace for a longer period of time. Expect quicker breathing, and to be only able to talk in short sentences. On a scale of 1 to 10, this effort would rate about a 7, and is approximately 75-80 % MHR.

Threshold: Just less than all-out. Quick breathing, your legs are likely to be burning, and you can only speak one or two words. On a scale of 1 to 10, this effort would be an 8, and is approximately 80-85% MHR.

Phase 1

Route: Varied terrain with some rolling hills.
Goal: To ride for 3 hour and 30 min, or 70km at a steady pace.

Phase 2

Route: Varied terrain with some rolling and challenging hills.
Goal: To ride for 5 hours, or 100km at a steady pace.