Training Tips


Walk before you run- The difference between walking and running is determination. But don’t jump straight into a running programme, begin with a walk/run programme. One of the biggest mistakes beginner make is trying to run too fast! You’ll just get really out of breath and your legs will just want to give up. Begin with a pace that is just slightly above your walking speed. You must be able to run at a speed that you are able to speak. Safety must come first with cycling, so take all training at your own pace and most of all ensure you are enjoying yourself!


Beginners 8 week Programme

 

Week

Session 1

Session 2

Session 3

Week 1

Walk 5min/jog 1 min (repeat 4 x)

Bike 15 min

Walk 5min/jog 1 min (repeat 2 x) then

10 min bike

Week 2

Walk 4min / jog 2min (repeat 4x)

Bike 20 min

Walk 4min / jog 2min (repeat 4x) then

10 min bike

Week 3

Walk 3 min / jog 3 min (repeat 4x)

Bike 20 min

Walk 3 min / jog 3 min (repeat 4x) then

15 min bike

 

Week 4

 

Walk 2 min / jog 4 min

(repeat 4 x)

 

Bike 25 min

Walk 2 min / jog 4 min

(Repeat 2 x ) then

15 min bike then repeat jog/walk routine above

Week 5

Walk 1 min jog 5 min (repeat 4x)

Bike 30 min

Walk 1 min jog 5 min (repeat 4x) then

20 min bike

Week 6

Walk 1 min jog 6 min (repeat 4x)

Bike 35 min

Walk 1 min jog 6 min (repeat 4x) then

20 min bike

Week 7

Walk 2 min jog 7 min (repeat 3x)

Bike 40 min

Walk 1 min jog 7 min (repeat 2x) then

15 min bike then repeat walk/jog routine above

Week 8

Jog 20 min

 

Bike 45 min

Walk 2 min / jog 8 min

(repeat 3 x ) then

20 min bike

 

The aim would be to do 3 sessions per week, if this is not possible ensure that you do 2 sessions preferably with one session being a combination of jog and bike.


Guidelines
Do not attempt to train through an injury, get it seen to by a professional

Do dress correctly, light cool clothing in the summer. Use sun block and cap when sunny

Ensure you are wearing the correct foot wear. Visit a good sports shop who will help you select the ideal shoes for you.
 
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