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8 Week Training Guide

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1
Start 21 Aug
30 min ride
easy flat
Rest / Stretch 1 hr ride
easy flat
Rest  Rest / Stretch Group ride
(if possible)
1.5 hrs easy flat
30 mins – 1 hr ride
easy flat
2
Start 28 Aug
Rest / Stretch 30 min
ride easy flat
Rest / Stretch 1 hr ride
easy flat
Rest / Stretch Group ride
(if possible)
2hrs easy flat
1.5 hr ride
easy flat
3
Start 4 Sept
Rest / Stretch 1 hr ride medium pace Rest / Stretch 1 hr ride
medium pace
Rest / Stretch Group ride
(if possible)
2 hr easy flat
1.5 hr ride
medium pace
4
Start 11 Sept
Rest / Stretch 1 hr ride
easy flat
Rest / Stretch 1 hr ride
medium pace with some hills
Rest / Stretch Group ride
(if possible)
2 hr
2 hr ride
medium pace with some hills
5
Start 18 Sept
Rest / Stretch 1 hr ride
medium pace
1.5 hr ride
easy flat
1.5 hr ride
medium pace with some hills
Rest / Stretch Group ride
(if possible)
2-2.5 hr hilly
3 hr ride
easy flat
6
Start 25 Sept
Rest / Stretch 1.5 hr ride
easy
1.5 hr ride
medium pace with some hills
1.5 hr ride easy Rest / Stretch Group ride
(if possible)
2hr medium pace with some hills
3 hr ride
easy flat
7
Start 2 Oct
Rest / Stretch 1.5 hr ride
easy
Rest / Stretch 1.5 hr ride easy Rest / Stretch Group ride
(if possible)
4 hr ride
3 hr ride medium pace with some hills
8
Start 9 Oct
Rest / Stretch 1 hr ride
easy flat
Rest / Stretch 1.5 hr ride
medium pace
Rest / Stretch 1 hr ride
easy
B2GC!

Intensity guide:
Easy – able to hold a conversation
Medium – able to talk in short sentences

Important:
A bike that fits you is the most important aspect of training for B2GC. Your fit should be comfortable and efficient.
Some muscle soreness is normal when increasing training load, but if you are getting sharp pain (say in your knees), seek medical help.

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