Training Tips

To be a part of this fantastic cycling event Andrew Howard has developed a training program for you to follow. Your cycling goals for the weeks ahead are presented. Using the program is simple and the kilometres suggested are for optimum performance. This program is designed for those riding 100km and therefore can be modified to suit your own level.

To help you with the chart the following applies "Easy" means exactly that, "Pace" means riding at the speed you hope to maintain during your 100k ride and "Fast" means riding about 5-6 kmh faster than your 100k pace.

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Weekly kilometres
	easy	pace	fast	pace	off	pace	pace
1	10k	16k	20k	16k	off	50k	16k	128k
2	12k	20k	22k	20k	off	55k	16k	145k
3	15k	24k	25k	24k	off	60k	20k	168k
4	15k	24k	25k	24k	off	70k	20k	178k
5	15k	25k	30k	25k	off	70k	25k	190k
6	20k	25k	35k	25k	off	80k	25k	210k
7	20k	25k	40k	25k	off	80k	25k	215k
8	25k	30k	40k	30k	off	90k	20k	235k
9	25k	30k	40k	30k	off	90k	20k	235k
10	25k	25k	30k	25k	off	20k	100k	225k

Always take one day off each week.
Make sure an easy day follows a high km day.
Try to mix terrains, ie hills and flat days.
Always try to ride out into headwinds and come home with a tailwind.
Always keep well hydrated before, during and after training.
Eat a good variety of foods. Whatever you feel happy with.
Try to ride with a small group of friends for company and no more than two abreast.