Login Register for free news, tips & videos
 
 
 

Training for a Sportive

Home / Physical Preparation : Planning for Performance

Knowledge level:

Article posted: 07/01/2013

Share |

If you’re thinking about taking on the challenge of a sportive and using the British Cycling Beginner Training Plan to prepare for it, the first question you’ve probably got is, “How much am I going to have to train?”.

Riding a sportive is an endurance activity, so that means putting the hours in but, in the British Cycling Beginner Training Plan, we’ve made every effort to make the training time efficient, focussed and hopefully, enjoyable. We’ve used our wealth of cycling knowledge, expertise and experience to construct a plan that’ll deliver you to the start line of your challenge fit, strong and ready to ride.

Training Time

The training weeks are typically broken down in three rides, one midweek and two at the weekend. There is also an optional bonus session that gives you the opportunity to do some cross training. The volume of training is between 3-7 hours per week and although requiring a reasonable level of commitment, days can easily be swapped to fit the plan around your life.

  • Training weeks will typically have 3 main essential sessions and 1 bonus session (it is up to you whether you complete the bonus session)
  • Some weeks will require you to ride two days back-to-back.
  • Rest days are scheduled and are an essential part of building cycling fitness. If you want to improve, you can’t miss them, more is not always more.
  • Recovery weeks are included, when the training volume and intensity is significantly reduced. These are essential for your body to adapt to the training and get stronger.
  • The plan will be delivered in easy to digest 4-week blocks.

Consistency

Sessions in the British Cycling Beginner Training plan have been devised to maximise your fitness gains. Typically, after a rest day, you’ll do a higher intensity session. Likewise, after this intense workout, you’ll complete a lower intensity ride. To get the most out of the training it’s essential to work consistently through the workouts in the order they’re scheduled.

Progression

To stimulate your body to become fitter, it’s important that there is a steady rise in training intensity and volume over the weeks. The British Cycling Beginner training plan will progressively build you up over 25 weeks to complete a 60 mile sportive event at the end.

Time

To maximise training consistency, workouts all have a set duration. We use time, rather than distance and speed, because time is fixed and unaffected by factors such as hills or weather conditions. Ideally you should try to train on terrain and roads that are similar to those that’ll you’ll experience at your target event.

Intensity

Throughout the training plan riding intensity is monitored using heart rate and cadence. Every workout, hour of riding and pedal stroke has purpose and focus. Just riding your bike will give limited fitness returns but using established British Cycling training principles will maximise your gains from the valuable time you’re dedicating to achieving your Sportive goal.

Although it might seem initially daunting, make the commitment; pick your goal event and start pedalling. By following the British Cycling Beginner training plan, you’ll be benefitting from the coaching know-how that has achieved Olympic and Tour de France success. We can’t guarantee you a gold medal or a yellow jersey but we will make you the best cyclist you can be.

features

Missing training sessions

Posted: 15/04/2015
What happens if you miss the odd training session or...
Knowledge level: Intermediate

Intermediate / Advanced Modular Training Plans

Posted: 15/04/2015
Training in the lead up to an event and through the...
Knowledge level: Intermediate

Gluten free cycling

Posted: 08/04/2015
Cycling on a gluten free...
Knowledge level: Intermediate

latest content

Missing training sessions

Posted: 15/04/2015
What happens if you miss the odd training session or...
Knowledge level: Intermediate

Intermediate / Advanced Modular Training Plans

Posted: 15/04/2015
Training in the lead up to an event and through the...
Knowledge level: Intermediate

Roger Hammond's Sportive Tips

Posted: 15/04/2015
Roger Hammond’s spring and summer cycling...
Knowledge level: Beginner

most popular

How to lube your chain

Posted: 17/05/2013
How to lube your chain and keep you bike running...
Knowledge level: Beginner

Getting your ride position right

Posted: 22/03/2013
How to set up your bike for on bike...
Knowledge level: Beginner

10 steps to improve your climbing

Posted: 12/02/2014
10 steps to improve your...
Knowledge level: Beginner

meet the experts

DIY road and mountain bike fit

Posted: 07/01/2015
Expert advice from Rëtul founder Todd Carver on getting the...

Andrew Evans

Posted: 12/05/2014
Andrew...

Ask the Experts: Threshold test pacing and struggl...

Posted: 09/04/2014
Ask the Experts: Threshold test pacing and struggling to hit...