Sportives are becoming more and more popular, with new ones popping up in the UK on a regular basis. It is possible to find one in any month of the year, but the majority take place in the summer – for obvious reasons. These are longer-distance mass-participation cycling events, often with an added fundraising element for charities.
If you’re taking part in one, or thinking about it, then you’ll want to be prepared. This 10-week training plan will help ensure you’re ready.
If you are new to cycling or have been doing it occasionally for a while, this programme is for you.
The first thing is find a sportive. There are plenty listed on Cycling UK’s events pages, as well as on websites such as Cycling Weekly or www.cyclosport.org.
Remember to give yourself plenty of time and select one that’s at least 10 weeks away!
Next work out how much time per week you have available to train. Take into account work, family time, socialising, rest and so on. It’s always a good idea to underestimate the time you have to train – that way you won’t put extra pressure on yourself if you get busy with work.
Always take a spare inner tube, puncture repair kit and a pump with you. Make sure your tyres are pumped up to the correct pressure before each ride. Ensure your bike is in working order and that it is the right size and is comfortable to ride.
Like any training plan, please make sure you have your doctor’s permission before starting, especially if you have not done any exercise for a while. It is important to remember to eat and drink at regular intervals while training.
Monday: Day off.
Tuesday: 30 mins, easy effort. You should be able to hold a conversation.
Wednesday: Day off.
Thursday: 30 mins, easy effort. You should be able to hold a conversation.
Friday: Day off.
Saturday: 10-15 miles on flat roads (if possible): Easy effort. You should be able to hold a conversation.
Sunday: Day off.
Monday: Day off.
Tuesday: 45 mins, easy effort.
Wednesday: Day off.
Thursday: 30 mins, easy effort.
Friday: Day off.
Saturday: 15-20 miles on flat roads (if possible), easy effort.
Sunday: Day off.
Monday: Day off.
Tuesday: 45 mins, easy effort.
Wednesday: Day off.
Thursday: 45 mins, easy effort.
Friday: Day off.
Saturday: 20-25 miles on flat roads (if possible), easy effort.
Sunday: 1 hour, made up of 20 mins easy warm up, then 20 mins steady (you should be able to talk in short sentences) then 20 mins easy cool down.
Monday: Day off
Tuesday: 1 hour, easy effort.
Wednesday: Day off
Thursday: 45 mins, easy effort.
Friday: Day off
Saturday: 30-35 miles on flat roads (if possible), easy effort.
Sunday: 1 hour, made up of 20 mins easy warm up then 20 mins steady (you should be able to talk in short sentences) then 20 mins easy cool down.
Monday: Day off.
Tuesday: 1 hour, easy effort. But do 3 x 5 mins at a harder pace spaced out within the 60-min ride.
Wednesday: Day off.
Thursday: I hour, easy effort.
Friday: Day off.
Saturday: 35-40 miles on flat roads (if possible), easy effort.
Sunday: 65 mins: 20 mins easy warm up/25 mins steady (you should be able to talk in short sentences)/20 mins easy cool down.
Monday: Day off.
Tuesday: 60 mins, easy effort. Do 4 x 5 mins at a harder pace within the 60-min ride.
Wednesday: Day off.
Thursday: 75 mins, easy effort.
Friday: Day off.
Saturday: 40-45 miles on flat roads (if possible), easy effort.
Sunday: 65 mins: 20 mins easy warm up/25 mins steady (you should be able to talk in short sentences)/20 mins easy cool down.
Monday: Day off.
Tuesday: 1 hour, easy effort. Do 2 x 10 mins at a harder pace within the 60-min ride.
Wednesday: Day off.
Thursday: 75 mins, easy effort.
Friday: Day off.
Saturday: 45-50 miles on flat roads (if possible), easy effort.
Sunday: 70 mins: 20 mins easy warm up then 30 mins steady (you should be able to talk in short sentences) followed by 20 mins easy cool down.
Monday: Day off.
Tuesday: 1 hour, easy effort. Do 2 x 10 mins at a harder pace within the 60-min ride.
Wednesday: Day off.
Thursday: 90 mins, easy effort.
Friday: Day off.
Saturday: 50-55 miles on flat roads (if possible), easy effort.
Sunday: 70 mins. Start with 20 mins of easy warm up, then 30 mins steady (you should be able to talk in short sentences) followed by 20 mins easy cool down.
Monday: Day off.
Tuesday: 1 hour, easy effort. Do 2 x10 mins at a harder pace within the ride.
Wednesday: Day off.
Thursday: 90 mins, easy effort.
Friday: Day off.
Saturday: 55-60 miles, easy effort.
Sunday: Day off.
Monday: Day off.
Tuesday: 60 mins, easy effort.
Wednesday: Day off.
Thursday: 45 mins, easy effort.
Friday: Day off.
Arrive in good time. Remember your nutrition and dress for the weather conditions.
If you live in a hilly area, you can do your harder efforts uphill. If the sportive you are aiming for is hilly, then I would recommend training in a hilly area if possible.
Good luck!
