Start easily, introducing your body to training and stretch your legs afterwards 

Now that your bike's had an outing, check it for saddle and handlebar position 

Try and stretch again today but give the training a miss 

Repeat Monday's session, still taking the pace easily 

1st longer session, start slowly and stretch your leg muscles at the end 

Recovery after Sunday's longer session 

Slightly brisker than last week 

Start slowly. Try a loop circuit which takes you about 7 or 8 minutes to complete and go around twice 

Practice your pacing techniques that you've used during previous sessions 

Full recovery after yesterday's longer session 

Double recovery 

This should now be comfortable 

Just 2 sessions during this recovery week 

Today's session should now be within your grasp, particularly with 3 rest days beforehand 

Double rest day because Sunday's ride will be your longest to date 

Try the 'loop' strategy again 

Make sure you rest up today because this is the maximum training week 

See if you can try an off-road route on a bridleway or towpath for a change 

Try and vary your routes so that you don't become stale 

Longest ride of the schedule, don't worry about your pace, just aim to complete the session 

This should now be comfortable 

Repeat last Sunday's session, which should now feel easier 

Rest today before you begin the main training guide tomorrow. You're ready to begin! 

Start easily, introducing your body to the main training 

Even though your enthusiasm will be high, resist the temptation to train today 

Uphill cycling in particular requires good upper body strength so your gym training should focus on this area. Begin with a single set of each exercise 

Recovery after introducing your body to gym training 

Don't push the pace; this week is all about getting into proper training mode 

1st longer session, start slowly and stretch your leg muscles at the end 

Recovery after Sunday's longer session 

Easy / steady sessions can be combined with a daily commute to and from work to save time 

Repeat your session from last week but this time with 2 sets of each exercise 

Both midweek sessions are comfortable because your Sunday session is longer 

Try to incorporate some off-road training if possible 

Full recovery after yesterday's longer session 

Remember to stretch out for 5-10 minutes afterwards and don't forget your chest 

Upper body strength is key so avoid skipping gym sessions 

Introduction to faster paced training 

Start thinking about suitable energy snacks that you can carry with you 

Use this session as an easy recovery workout after yesterday's longer ride 

On the final few reps of the 2nd set of each exercise you should be working quite hard 

Stepping up from last week's fartlek session 

No activity today, both to recover from yesterday's harder workout and also to prepare for tomorrow 

By now you will need to be thinking about your nutrition and hydration en route, so prepare a carbohydrate drink before you set off 

This week backs off on volume to allow your body to rebuild and recover 

Change your exercises to rechallenge your body but still target the same muscle groups 

Reduced training week this week so put your focus into today's speed session 

Recovery after yesterday's faster ride 

You should find this session comfortable 

Take a drink with you and some energy foods in your pockets so that you're always topped up. Gels and chewy bars are easy to eat on the bike 

The forthcoming weekend session is more challenging so enjoy today's rest day as a rest day! 

Try and keep your cadence (rate at which you turn the cranks) as well as your speed, consistent on the faster sections 

Look to push up from the weights that you used in your last session 

This should now be comfortable 

Make sure you're stocked up with snacks and a drink that you can easily access en route 

Total rest today after your longest ride to date. Try and put your feet up 

Cut the session down to 30 minutes if you still feel tired from last Sunday 

It's very important to keep your gym sessions going because they will really support your CV training 

Afterwards, fuel up with a good complex carbohydrate meal ready for tomorrow 

This is a big one so keep the speed down, drink regularly and stretch afterwards 

Total rest day today because this week steps up a level 

Stretch all your leg muscles afterwards 

Sole gym session this week so focus on quality and improvement 

You should now be coping with this duration without any difficulty 

Really easy day today, just check over your bike and kit for the weekend and ensure that you eat well in the evening 

Stretching after your ride is really important today to help you recover for tomorrow 

Try and choose different routes to avoid staleness and eat small energy snacks regularly 

Two consecutive rest days, so avoid activity and recover 

Try and have a sports massage for your legs, to ease any stiffness 

You should be fully recovered and able to extend yourself a little 

If your gym has a wobble board, practise on it for a few minutes because it will really help your balance and control 

Big complex carbohydrate meal tonight – pasta is ideal 

With most of this week light, you'll now be ready for your longest session to date 

Core training focus and extra wobble board training 

Keep it steady because the focus is on the weekend expedition 

Essential session if you missed Monday's workout 

Double rest day in preparation for the big weekend expedition 

Load up your fuel tank throughout the day with good quality carbohydrate 

This weekend is effectively your dress rehearsal so try and get away to a new location 

Take the first 60 minutes very easily so that you ease your body into the ride 

A rest day to kick off the week and begin your taper 

A second sports massage today will reinvigorate your legs 

Remember that this is the start of your taper so don't blitz it

Look to maintain your existing level rather than push up on heavier weights 

Have a good rest today and tomorrow's session will feel easy 

This is your last long ride so 'roadtest' any last minute items of kit 

Use the extra rest days this week to finalise all your travelling arrangements 

Avoid the temptation to 'race', remember that you are tapering and your training is just to keep your body 'ticking over' 

No gym training this week, so relax and mentally prepare 

By now you should be really refreshed, relaxed and ready to go! 

Enjoy it!