Prudential RideLondon-Surrey 46 2018

BEG
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About this challenge

The Prudential RideLondon-Surrey 46 was created specifically for those new to cycling and provides the perfect introduction to the sport. The event is a sportive – not a race but still is a challenge for beginner cyclists and a chance to enjoy traffic-free roads on the spectacular 46-mile route.

This challenge focuses on everything you need to convert you from a beginner to a competent and confident distance cyclist. The challenge is carefully structured and cover everything that you need to do for your fitness preparation week-by-week. Throughout the challenge you’ll also receive supporting articles and advice to compliment your training. By the end of the challenge you’ll be able to complete The Prudential RideLondon-Surrey 46.

beginner Training Plan

Entry requirements: beginner

This cycling challenge is suitable for all fitness levels but has been specifically designed for beginners as it steadily builds your fitness over 18 weeks.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
18 weeks
Week 1
Jump to:
Monday
Training

10 minutes very easy, just 'getting back in the saddle' 

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

Tuesday
Rest

Rest

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

Wednesday
Rest

Rest

Try and stretch again today but give the training a miss 

Thursday
Training

10 minutes easy ride 

Repeat Monday's session, still taking the pace easily 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

10 - 15 minutes easy ride 

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

Monday
Rest

Rest

Recovery after Sunday's longer session 

Tuesday
Training

10 minutes steady pace 

Slightly brisker than last week 

Wednesday
Rest

Rest

Thursday
Training

15 minutes easy pace 

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

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

15 - 20 minutes easy pace 

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

Monday
Rest

Rest 

Full recovery after yesterday's longer session 

Tuesday
Rest

Rest

Double recovery 

Wednesday
Training

15 - 20 minutes easy, relaxed ride 

This should now be comfortable 

Thursday
Rest

Rest

Just 2 sessions during this recovery week 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

20 - 30 minutes easy pace 

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

Monday
Rest

Rest

Tuesday
Training

20 minutes easy

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady 

Friday
Rest

Rest

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

Saturday
Rest

Rest

Sunday
Training

35 minutes easy paced ride 

Try the 'loop' strategy again 

Monday
Rest

Rest

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

Tuesday
Training

20 minutes easy 

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

Wednesday
Rest

Rest

Thursday
Training

Repeat last Sunday's session of 35 minutes non-stop

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

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

45 minutes easy pace 

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

Monday
Rest

Rest

Tuesday
Training

20 minutes steady pace 

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady paced ride 

This should now be comfortable 

Friday
Rest

Rest

Saturday
Training

45 minutes easy/steady 

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

Sunday
Rest

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

Monday
Training

30 minutes easy ride 

Start easily, introducing your body to the main training 

Tuesday
Rest

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

Wednesday
Training

60 minute total body workout concentrating upon legs, back, shoulders, arms and core. Begin with light weights that you can handle with ease. Focus on correct technique 

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 

Thursday
Rest

Rest

Recovery after introducing your body to gym training 

Friday
Training

45 minutes easy ride 

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

Saturday
Rest

Rest

Sunday
Training

60 minutes easy 

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

Monday
Rest

Rest

Recovery after Sunday's longer session 

Tuesday
Training

45 minutes steady pace 

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

Wednesday
Training

60 minute total body workout

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

Thursday
Rest

Rest

Friday
Training

45 minutes steady pace 

Both midweek sessions are comfortable because your Sunday session is longer 

Saturday
Rest

Rest

Sunday
Training

90 minutes easy paced ride 

Try to incorporate some off-road training if possible 

Monday
Rest

Rest

Full recovery after yesterday's longer session 

Tuesday
Training

1 hour steady pace 

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

Wednesday
Training

Repeat last week's gym session but try to increase some of the weights that you've used in the first two weeks 

Upper body strength is key so avoid skipping gym sessions 

Thursday
Training

45 minutes fartlek ride. Fartlek is Swedish for speed play, interspersing some faster bursts with recoveries 

Introduction to faster paced training 

Friday
Training

1 hour steady pace 

Saturday
Rest

Rest

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

Sunday
Training

Target 2 hours continuous cycling, taking short recovery/refuelling breaks if you need to 

Monday
Training

30 minutes easy. This is your first 'back-to- back' workout 

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

Tuesday
Rest

Rest

Wednesday
Training

Total body session 

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

Thursday
Rest

Rest

Friday
Training

60 minutes fartlek ride 

Stepping up from last week's fartlek session 

Saturday
Rest

Rest

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

Sunday
Training

2 hours 30 minutes steady paced ride 

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

Monday
Rest

Rest

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

Tuesday
Training

Gym work

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

Wednesday
Training

Warm-up, 25 minutes fast, cool down 

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

Thursday
Rest

Rest

Recovery after yesterday's faster ride 

Friday
Training

60 minutes steady pace 

You should find this session comfortable 

Saturday
Rest

Rest

Sunday
Training

Repeat last Sunday's session of 2 hours 30 minutes

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 

Monday
Rest

Rest

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

Tuesday
Training

Warm-up followed by 3 sets of 5 minutes brisk, 5 minutes easy and then cool down 

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

Wednesday
Training

Gym work

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

Thursday
Rest

Rest

Friday
Training

60 - 90 minutes steady paced ride 

This should now be comfortable 

Saturday
Rest

Rest

Sunday
Training

3 hours longer ride. Start slowly and take a couple of recovery breaks as you feel you need 

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

Monday
Rest

Rest

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

Tuesday
Training

60 minutes steady pace 

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

Wednesday
Training

Total body workout 

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

Thursday
Rest

Rest

Friday
Training

90 minutes steady paced ride 

Saturday
Training

Optional gym session if you feel OK 

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

Sunday
Training

4 hours easy ride 

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

Monday
Rest

Rest

Total rest day today because this week steps up a level 

Tuesday
Training

60 minutes 'go as you please' fartlek session 

Stretch all your leg muscles afterwards 

Wednesday
Training

Gym work

Sole gym session this week so focus on quality and improvement 

Thursday
Training

60 minutes steady 

You should now be coping with this duration without any difficulty 

Friday
Rest

Rest

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

Saturday
Training

4 hours 30 minutes steady. Back-to-back weekend 

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

Sunday
Training

3 hours 30 minutes steady/easy 

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

Monday
Rest

Rest

Two consecutive rest days, so avoid activity and recover 

Tuesday
Rest

Rest

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

Wednesday
Training

60 minutes on a hilly circuit, working hard on each hill 

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

Thursday
Training

Quality total body workout 

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

Friday
Training

60 minutes steady pace

Saturday
Training

Optional gym session if you feel OK 

Big complex carbohydrate meal tonight – pasta is ideal 

Sunday
Training

5 hours, easy paced ride 

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

Monday
Training

Optional gym session 

Core training focus and extra wobble board training 

Tuesday
Training

90 minutes steady pace

Keep it steady because the focus is on the weekend expedition 

Wednesday
Training

Total body workout 

Essential session if you missed Monday's workout 

Thursday
Rest

Rest

Double rest day in preparation for the big weekend expedition 

Friday
Rest

Rest

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

Saturday
Training

5 - 6 hours long ride with whatever recovery breaks you feel that you need 

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

Sunday
Training

5 hours long ride with whatever recovery breaks you feel that you need 

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

Monday
Rest

Rest

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

Tuesday
Training

Still keep your gym training going at the start of your taper 

A second sports massage today will reinvigorate your legs 

Wednesday
Training

30 - 40 minutes alternate fast and slow pace but not flat out 

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

Thursday
Training

Gym work

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

Friday
Training

1 hour steady paced ride 

Saturday
Rest

Rest

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

Sunday
Training

5 hours single weekend session 

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

Monday
Rest

Rest

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

Tuesday
Training

30 minutes very easy 

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

Wednesday
Rest

Rest

No gym training this week, so relax and mentally prepare 

Thursday
Training

60 minutes easy paced ride 

Friday
Rest

Rest

Saturday
Rest

Rest

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

Sunday
Race day

Well done on completing your training guide, good luck for today 

Enjoy it! 

Week 1
Jump to:
Have you already completed this?