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6th September 2015

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Training

So, you have signed up for a 54 mile cycle ride and here lies the question, how much training do I need to do?

There is no set answer to this question. We are however on hand to provide you with the information you need to make this challenge as rewarding as possible. It is perfectly achievable for the average person to complete this distance and hundreds of people do take part in organised cycling events each year. As with all sporting challenges it is highly advisable that you undertake some training for the event, not only will this reduce the risk of injury but also maximise your enjoyment.

Below you will find a suggested 16 week training plan for a beginner who is due to undertake this sort of cycle ride. Now it is imperative to realise that not everybody is the same and some of you will find this a lot tougher than others. For this reason you should appreciate that you don't have to follow this plan to the letter, in fact we wouldn't want you to but please use it as a guide for your personal training needs taking into account your current lifestyle, this way you will have a greater chance of sticking to it!

It is important to remember the more training you do, the better you will feel on the day, but hey don't forget the all important rest days! Without rest days you won't allow your body the necessary recovery time to adapt to your new training schedule and it may leave you more susceptible to injury. For more detailed training information including advice on the all important stretching and warming down techniques please visit the training pages on www.doitforcharity.com.

16 week training guide
For beginners/social cyclists

Week 1
2 x 15-20 mins
Sat or Sun: 1 hour
Week 2 & 3
Mon or Tues: 20-25 mins
Thurs or Fri: 20-25 mins
Sat or Sun: 1.5 hrs
Week 4, 5, 6 & 7
3 x 30-40 mins (8-10 miles)
Sat or Sun: 2 hrs (25-30 miles)
Week 8
Tues: 10-15 miles
Thurs: 10-15 miles
Fri: 5 miles
Sat: 30-40 miles (2-2.5 hrs)
Week 9 & 10
Mon or Tues: 10+ miles
Thurs or Fri: 10+ miles
Sat or Sun: 20-25 miles
Week 11
Mon: 8-10 miles
Tues: 10-15 miles
Thurs: 10-15 miles
Sun: 40 miles
Week 12, 13 & 14
Mon: 10 miles easy cycling
Tues: 15-20 miles
Thurs: 15-20 miles
Sun: 45 miles
Week 15
Tues: 20-25 miles
Thurs: 20-25 miles
Sun: 45 miles
THE WEEK BEFORE YOU GO!
Mon: 10 miles
Tues: 5 miles
Weds: 10 miles
Thurs: 5 miles
Fri: Rest

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