12 Week Cycle Training Plan

12 Week Cycle Training Plan   

Please do not follow this program religuosly it's been designed to give you an idea of the sort of mileage and levels you need to reach over the 12 week period to get you fit enough to do a sportive event of up to 75 /80 miles.

It is also advisable to have a health check up before you start doing any serious exercise

These are a few tips on other activities that you can incorporate into your training 1 hour on the bike is equivalent to a 15 minute brisk run

You could also do half an hour at the gym or go for a swim at your local baths, five aside football, kick around with the kids in the park, brisk hill walk, five aside football, circuit training, squash, tennis basically anything that is aerobic

 Turbo Trainers are great when the weather is bad or at any other time. You can set them up in your garage or spare room and either connect to a computer, watch a video or just listen to music. A friend of mine has regular group turbo training sessions in his garage

 If you live near a velodrome get yourself booked in on a taster session you`ll soon be hooked on track cycling. Its also a great way to get fit during the winter months

If you do go out in the rain,dress accordingly, dont go out for long and don't get cold. Have a shower when you get home and get warm

Get into the habit of riding to work. You get the miles in, get fit save money and after a few days it becomes second nature. It will quickly get your mileage up

There also the Bike to work Scheme where you can buy a bike through your company and save quite a bit of money

Short on time. At dinner times you have got an hour, if you take off the time it takes to get changed in and out of your cylcling kit you can still get a decent 45/50 minute ride in or a blast on the turbo

Get yourself some training partners it's easier than training on your own. If you arrange to meet up you`ll feel guilty if you let your training partners down.

 If you catch a cold or flu stop training. Get over it then resume your training. You will find you have lost very little of your fitness gained and you soon catch up. If you do get a cold, tinned chicken soup has been shown by scientists to help you recover more quickly. It doesn`t matter what brand you choose

Don't get bored. If you don't fancy going out on the bike do another activity. Go for a run, play five aside football, circuit training, squash anything that gets your heart rate up

If you are due to go training and your heart is not in it. Push yourself to go out. If after a couple of miles your still not happy just turn around and go home. Chances are you are coming down with something or are over tired.

If it's icy outside don't risk a crash choose another activity. I broken leg can put your training back months. Do a work out on the Turbo or some other activity

The rest days are important. If you decide to train almost every day have at least one day rest day or a day that you just go for a recovery ride. Low gears short distance just tapping on the pedals, this is the most important day of the week this is where your body repairs itself

Early nights, balanced diets including lots of fresh fruit and vegetables as well as drinking plenty of fluids whilst training are also important. The Belgians have a saying " you can`t run a formula 1 racing car on diesel" they might have been talking about something else but to my mind its about eating a balanced healthy diet

 Don`t cut out the little luxuries like cake, biscuits or the fast food but eat this in moderation along with the healthy food

The best way to prepare for next year is to get through the winter as healthily as you can as well as getting some quality miles in 

Why not get yourself and your mates booked on a cycle training camp. Majorca is great at this time of year. Quiet roads, warm weather its ideal for getting the miles in. Check out Sun Velo they organise some great training camps and riders taking part in Team Torelli Events receive a special discount.

If you are looking for more tailored coaching and training programmes check out the trade stands at our events we normally have at least one coaching company that will be happy to explain their services and help you improve your fitness levels

It always amazes me that people will spend a fortune on their bikes and equipment in an attempt to go faster when a visit to your local cycle coach who can discuss your goals for the forthcoming season and put together a comprehensive training plan tailored just for you. Its probably one of the best investments you can make and there are some great coaches out there including Sun Sport Coaching who give riders taking part in Team Torelli Events a special dscount details on the website


WEEK 1
Monday 10 mile ride
Tuesday Rest
Wednesday 10 mile ride
Thursday Rest 
Friday 10 mile ride
Saturday Rest 
Sunday 15 mile ride

WEEK 2
Monday 10 mile ride
Tuesday Rest
Wednesday 10 mile ride
Thursday Rest
Friday 10 mile ride 
Saturday Rest
Sunday 15 mile ride

WEEK 3 
Monday 10 mile ride
Tuesday Rest 
Wednesday 15 mile ride 
Thursday Rest 
Friday 15 miles 
Saturday Rest 
Sunday 25 miles 

Week 4 
Monday 15 mile ride 
Tuesday Rest 
Wednesday 15 mile ride 
Thursday Rest 
Friday 15 mile ride 
Saturday Rest 
Sunday 25 mile ride 

WEEK 5 
Monday 15 mile ride 
Tuesday Rest 
Wednesday 20 mile ride 
Thursday Rest 
Friday 15 mile ride 
Saturday Rest 
Sunday 30 mile ride 

WEEK 6 
Monday 15 mile ride 
Tuesday Rest 
Wednesday 20 mile ride 
Thursday Rest 
Friday 15 mile ride 
Saturday Rest 
Sunday 30 mile ride 

WEEK 7 Monday 20 mile ride 
Tuesday Rest 
Wednesday 20 mile ride 
Thursday Rest 
Friday 20 mile ride 
Saturday Rest 
Sunday 35 mile ride 

WEEK 8 
Monday 20 mile ride 
Tuesday Rest 
Wednesday 20 mile ride 
Thursday Rest 
Friday 20 mile ride 
Saturday Rest 
Sunday 35 mile ride 

WEEK 9 
Monday 20 mile ride 
Tuesday Rest 
Wednesday 25 mile ride 
Thursday Rest 
Friday 20 mile ride 
Saturday Rest 
Sunday 45 mile ride 

WEEK 10 
Monday 20 mile ride 
Tuesday Rest 
Wednesday 25 mile ride 
Thursday Rest 
Friday 20 mile ride 
Saturday Rest 
Sunday 45 mile ride 

WEEK 11 
Monday 25 mile ride 
Tuesday Rest 
Wednesday 30 mile ride 
Thursday Rest
Friday 25 mile ride 
Saturday Rest 
Sunday 60 mile ride 

WEEK 12 
Monday 25 mile ride 
Tuesday Rest 
Wednesday 30 mile ride 
Thursday Rest 
Friday 25 mile ride 
Saturday Rest 
Sunday 75/80  mile  Sportive event