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Cycling Training for Intermediates

If you have signed for a big bike ride or charities own ride this training guide will be a great guideline for you. Think big but start small, you should focus on maintaining a steady heart rate and make sure you mix your training up with work on the gym and on the roads.

If you feel like you have extra energy to burn, find the steepest hill you can and do some hill training.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest day 12 mile cycle Rest day 12 mile cycle Rest day 14 mile cycle Rest day
2 Rest day 13 mile cycle Rest day 13 mile cycle Rest day 15 mile cycle Rest day
3 Rest day 14 mile cycle Rest day 14 mile cycle Rest day 16 mile cycle Rest day
4 Rest day 15 mile cycle Rest day 15 mile cycle Rest day 17 mile cycle Rest day
5 Rest day 16 mile cycle Rest day 16 mile cycle Rest day 18 mile cycle Rest day
6 Rest day 17 mile cycle Rest day 17 mile cycle Rest day 19 mile cycle Rest day
7 Rest day 18 mile cycle Rest day 18 mile cycle Rest day 20 mile cycle Rest day
8 Rest day 19 mile cycle Rest day 19 mile cycle Rest day 21 mile cycle Rest day

 

Please Note 

All cycles should be conducted at a comfortable pace (Heart Rate 115 to 130 BPM) and if you haven't trained for a while or have an injury Always consult a doctor before embarking on a new training program.

 

Cycling Training for Intermediates