If you’re participating in April 2021, please visit our new 2021 website.

Cycling Training Plan

Nick Anderson, official coach for Brighton Marathon Weekend has provided a 12-week training plan which can be adapted for all riding abilities below. Your guide to help you cross the BM Ride finish line in success.

Training Zones

Our training plans work you in a range of ‘effort zones’ or order to add variety into your training and to develop your strength and different energy systems more effectively;

Zone 1: Fully easy riding, 5-6/10 effort where you could hold a full conversation.

Zone 2: Steady effort ride, 6-7/10 effort still controlled but limited to a sentence worth of conversation.

Zone 3: Threshold effort rides. 7-8/10 effort at a pace where you might only speak 4-5 words.

Zone 4: Hard intervals at 9-10/10 effort. 1-2 Word answer effort or harder.

 

Training Plan Glossary

CADENCE  – How quickly you turn the ‘crank’ is measured in revolutions per minute. A ‘standard’ cadence would be 80-90 / minute. Our plan will encourage you at times to ‘spin’ at a higher cadence or sometimes work bigger gears at a lower cadence.

SPIN – Used in this plan to denote an easier effort but still maintaining a higher cadence, often used in recovery between harder efforts.

GEARING – Gears are your friends. Use them to control your cadence and power by being aware of your terrain, fatigue level, environmental conditions, etc. to control your effort. Try to maintain a relatively consistent cadence using your gears rather than fluctuating through big surges of effort.

CORE/S&C – We strongly recommend including some core exercises and strength and conditioning into your training week. The training guide we have developed for you include some of the key exercises to complete.

XT – ‘XT’ stands for ‘cross training’ and includes cardiovascular training such as running, swimming, aqua jogging, rowing & elliptical trainers.

HILLS – Riding hills will not only prepare you for those which you’ll be tackling on event day, but they will also develop your power and strength as a cyclist. The plan includes short hills efforts, building to long continuous blocks of 8-10 minutes of hills. For these you will likely need to repeat one hill several times to make up the volume required, just take an easy effort back down between each uphill effort.

 

12-Week Training Plan

Download here.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 REST 30-40 min ride, inc. 3×5 min at Zone 3 with 3-min easy recovery Core + S&C Training. Optional 30-45 min XT in Zone 1-2 30-45 min Zone 1 (ideally before breakfast) REST Core 50-60 min easy and relaxed. Zone 1
2 REST 30-40 min ride, inc. 3×6 min at Zone 3 with 3-min easy recovery Core + S&C Training. Optional 30-45 min XT in Zone 1-2 30-45 min Zone 1 (ideally before breakfast) REST Core 60-75 min all in Zone 1
3 REST 40 min ride, inc. 4×5 min at Zone 3 with 90 sec easy spin recovery Core + S&C Training. Optional 30-45 min XT in Zone 1-2 60 min in Zone 1-2 including hills REST  Core 90 min in Zone 1 with climbs in Zone 2
4 REST 45 min cycle inc. 3×8 min at Zone 3 with 120 sec easy spin recovery Core + S&C Training. Optional 30-45 min XT in Zone 1-2 45 min easy ride, fully conversational. Zone 1 REST Core 60-75 min all in Zone 1

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5 REST 60 min ride, including 2×10 min Zone 3 with 3-min easy recovery Core + S&C Training. Optional 30-45 min XT in Zone 1-2 60 min in Zone 1 (ideally before breakfast) REST 40 mins ride with 4×6 continuous hills with 120 sec easy recovery between each 1hr 45 min cycle in  Zone 1 with climbs in Zone 2
6 REST 60 min ride with final 40
min to include 2×15
min at  Zone 3, with 5 min easy spin recovery
Core + S&C Training. Optional 30-45 min XT in Zone 1-2 60 min in Zone 1 (ideally before breakfast) REST 40 mins ride with 3×8 min continuous hills in Zone 3 with 2-3 min rest. Remainder of the ride at Zone 1 + Core 1hr 45 min cycle in  Zone 1 with climbs in Zone 2
7 REST 60 min ride to include 4×8 min Zone 3, with 90 sec easy spin recovery. Regular 80-90 cadence. Core + S&C Training. Optional 30-45 min XT in Zone 1-2 60 min in Zone 1 (ideally before breakfast) REST 45 min ride with 3×8 min continuous hills. 2-3 min rest + core 2 hour ride Zone 1-2
8 REST 45 min cycle with the final 25 min at Zone 3 effort Core + S&C Training. Optional 30-45 min XT in Zone 1-2 60 min in Zone 1 (ideally before breakfast) REST 45 min easy Zone 1 + core 90 min ride Zone 1, with climbs in Zone 2

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9 REST 60-80 min with 2x 10/6/4 min with 90 sec easy effort between each. 10 min Zone 3 getting hard as you drop down. 5 min easy between sets Core + S&C. Optional 30-45 min XT in Zone 1-2 60 min ride (Zone 1-3, 20 min for each) REST 50 min Zone 1 on a flat course + core 1hr 45 min cycle in  Zone 1 with climbs in Zone 2
10 REST 60 min ride with final 40
min to include 2×15
min at  Zone 3, with 5 min easy spin recovery
Core + S&C. Optional 30-45 min XT in Zone 1-2 60 min ride (Zone 1-3, 20 min for each)

 

REST 50-60 min Zone 1 on a flat course + core 1hr 45 min cycle in  Zone 1 with climbs in Zone 2
11 REST 60 min ride to include 4×8 min zone 3, with 90 sec easy spin recovery. Regular 80-90 cadence. Core + S&C. Optional 30-45 min XT in Zone 1-2 40-60 min with 8-10 x1 min pushing to a harder effort at a high cadence REST 40 min Zone 1 on a flat course + core 2 hour ride Zone 1-2
12 REST 45 min cycle with the final 25 min at Zone 3 effort Core + S&C. Optional 30 min XT in Zone 1-2 40 min easy REST 30-40 min Zone 1 on a flat course. Check bike BM RIDE 2020

Good luck!

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