Training

How to get
yourself ready

Training for a sportive requires a structured approach to gradually build your cycling fitness and endurance. Here are some steps to help you train effectively:

Set Clear Goals: Define your objectives for the sportive, such as completing the distance comfortably, achieving a specific time, or conquering challenging climbs. Having clear goals will guide your training plan.

Plan Your Training Schedule: Create a training schedule that suits your availability and current fitness level. Aim for a balanced mix of rides, including long endurance rides, interval training, hill repeats, and recovery days. Gradually increase the duration and intensity of your rides over time.

Build Endurance: Start with shorter rides and gradually increase the distance each week. Focus on steady, consistent efforts to build your cardiovascular fitness. Include longer rides on weekends, gradually extending the distance to match or exceed the length of the sportive.

Interval Training: Incorporate interval training sessions into your schedule. These involve alternating between high-intensity efforts and recovery periods. Intervals help improve your overall speed, power, and anaerobic capacity. Examples include short sprints, tempo efforts, or hill repeats

Hill Training: If your sportive includes significant climbs, incorporate specific hill training sessions. Seek out local hills or inclines and practice climbing them repeatedly to improve your strength and technique. Gradually increase the intensity and duration of your hill efforts.

Practice Pacing: Train yourself to maintain a steady pace throughout the sportive. Practice riding at your target pace over longer distances to develop endurance and gauge your energy management. This will help prevent burnout early on and allow for a more consistent performance.

Nutrition and Hydration: Pay attention to your nutrition and hydration during training rides. Practice fuelling strategies by consuming carbohydrates, electrolytes, and fluids to maintain energy levels and prevent dehydration. Experiment with different foods and hydration methods to find what works best for you.

Rest and Recovery: Include regular rest days in your training plan to allow your body to recover and adapt. Adequate rest is crucial for avoiding overtraining and reducing the risk of injuries. Listen to your body and adjust your training if you’re feeling excessively fatigued or experiencing persistent pain.

Test Your Gear: Use your training rides as an opportunity to test and familiarise yourself with your cycling gear, including your bike, helmet, clothing, and nutrition products. Ensure everything is comfortable and in good working condition for the sportive.

Mental Preparation: Mentally prepare yourself for the sportive by visualising success, setting positive affirmations, and maintaining a confident mindset. Familiarise yourself with the sportive route and visualise overcoming challenges along the way.

Remember, consistency and gradual progression are key to training effectively for a sportive. Be patient with your progress and trust the process. On the day of the sportive, enjoy the experience, pace yourself, and have fun while pushing your limits.

British Cycling has a range of training advice and information available including a free 8 week sofa to 50km training plan.

For tips on skills, techniques and riding a Sportive, look at British Cycling’s Ride Smart.

If you have any questions about training, don’t hesitate to get in touch with us and we will be more than happy to assist you.