• Arch to Arc Training Guide

  • 14 week plan
  • Explanation of training zones

Prior to the Training Plan, do some 30min to 60min rides, and build up to a couple of 'longer' rides of between 15-20 miles.  Keep the intensity of all these rides Easy, or Easy to Steady if you wish.  Don't worry about speed, just enjoy being out there on your bike! Once the plan starts it is up to you if you want to follow the suggested variable paces of riding (which will improve your fitness faster), or whether you'd rather just 'do the times/distances' on whatever terrain you desire at whatever pace you desire.  Remember that Training Plans should be seen as a guideline. Listen to your body. If your body tells you it doesn't want to train one day (due to niggles that don't feel right) then DON'T!

Once rides get beyond 15-20 miles, you will need to refuel regularly to replace lost carbohydrates.  You can buy energy drinks or gels or eat energy bars or cereal bars, or even sweets such as jelly babies or jelly beans!  Remember to keep well hydrated too.

• Glenn Grant's Top Training Tips

Glenn is an experienced club cyclist and one of the Arch to Arc cycling leaders, so here are some of his top training tips to get you cycling longer and faster

• If you can, find a local cycling club to join and learn to ride in a group.  By doing this you'll learn how to slip stream, cycle at a constant speed and use your gears correctly.  All these things save energy, increase distance and make the ride fun!
• Find two or three 10-15 mile training loops with varied terrain - short or long hills definitely OK
• With little time, ride a loop twice a week, with more time do two or three loops in one go
• Aim to ride at 80-90rpm (cadence) and at 13-15mph. Gradually build this up ie start first loop on week one at 13mph, 90rpm and 10 miles.Then try to go a little faster ie 13.5mph on the same loop and same cadence
• Record all rides (times, heart rate, cadence, average speed etc) - it's good for morale to see progression over the same training loop. Easy for us Garmin users
• Ride at the weekends with a club and get some group rides in. If someone can ride 30 miles on their own at 14-15mph, they can ride 60-70 miles in a group at 15-16mph (although they may suffer a bit).
• It's also important that people don't try to mile munch on their own ie go out all day to do 80-100 miles at a slow average and low cadence - slow training miles = long slow riding miles. Much better for them to ride a shorter distance at faster speed & cadence.

• Useful Links

  • Long Distance Cycling