Get Warm and Hydrate
Top tip: you will need to drink more water than you would on a traditional bike ride. Have water refills close by!
If you are ready to ride for longer then do so, do not let this plan hold you back. However, listen to your body and do not overtrain, to avoid injury and demotivation. You have 12 weeks to get your body used to longer rides, do not get too excited in week 1!
Top tip: Warm up/cool down
There are conflicting opinions about the benefit of static stretches pre and post-workout. The best way to get your muscles ready for what is ahead is simply to do the exercise you are about to do but at a slower pace. For the first 5 minutes and final 5 minutes of each bike ride, you ride in a low gear, so that your legs are spinning easily.
Below are different training plans to help, depending on your goals and experience. We have combined all these plans into one training plan to provide variety and all-around cycling fitness.