Nic's Cradle Challenge ride is for all ages, all abilities and for most types of bicycle. However, please be aware that the ride is tough and should not be attempted without the proper training and equipment. Support vehicles will be provided but it is your legs and your lungs that need to get you there and back. If you can't make it a support vehicle should be able to assist you one way or another.

The roadblock for most of us is finding the time to prepare. With only so many hours in the day, most of which we spend working and sleeping, ride time is limited. This eight-week plan will have any determined cyclist ready to hit the challenge with just four rides per week. On your Rest day, remember to do something to keep your body moving. The main principle of training for this challenge is to increase your distance gradually over a number of weeks. By doing it that, you help avoid injury, burnout and over-fatigue.

This eight-week plan assumes you are in shape at the start to be able to ride 30 kilometres comfortably. That's a two-hour ride at a very easy 16-20 km/h pace.

About This Training Plan

Understanding the following principles will help you get the best from your training and this plan:

• This plan uses Rate of Perceived Exertion (RPE) to measure your training efforts – no need for expensive heart rate monitors or power meters
• This is more than just a training plan, don’t skip the skills sessions – they are designed to increase confidence and therefore improve your mental fitness before your cycling challenge
• Keep it flexible – Listen to your body and adjust the plan accordingly

Rate of perceived exertion

The Borg Rating of Perceived Exertion Scale and the accompanying training zones are a guide to the maximum level of intensity within any given training session in this training plan.

Key

• Easy-Pace: You can chat away to your riding buddy at this pace. For experienced riders this is often around 25-28 km/h average speed
• Moderate-Pace: You may have some difficulty speaking to your riding buddy at this pace. For experienced riders this is often around 28-30 km/h average speed
• Cool down: Slow and easy pedalling, a cool down helps return your body to its pre-exercise state and will aid recovery and adaptation processes. It should be viewed as the first step to preparing your body for your next training session. For experienced riders this is often around >20 km/h average speed
• Stretch: Stretching helps the muscles relax after riding and will increase your flexibility. The better your flexibility, the comfortable you will be on the bike. So stretch after each ride and on your Rest day / Stretches too! It is important to stretch different muscles from head to toe, including your shoulders and neck, back, glutes, quads and calves.
• Rest Day: Take it easy today. Rest and good amounts of quality sleep are vital parts of any training plan

Disclaimer

If at any time during this program you have an injury or feel over fatigued, you should back the distance off to your needs. Never push through a training program just to complete it and make sure that your general health is the main priority.

Week 1:

The schedule for week one is an introduction to the basic principles of training. It should give you an understanding of how this plan has been put together and the confidence to not “over train” – fitness comes from consistent training not heroic efforts or big punishment sessions when you feel guilty for not training enough.

Goals:

1. Test the routine: Try out cycling before work, to and from work, at lunchtime or after work and get a feel for what works best for you.
2. Stop planning and start cycling: Plans can be a great place to procrastinate! Get in the habit of looking at the plan quickly on Sunday night and getting your kit ready for Monday’s session.
3. Complete the week injury free: Train conservatively; listen to your body and complete session at a lower intensity or pause and stretch if you’re feeling tired or sore.

Schedule:

Week 2:

Keep intensity similar to week 1 but allowing you to increase on any hills that you encounter.

Goals:

1. Establish the routine: Set your training plan for the week on Sunday night, factor in social appointments, work commitments and your to-do list – set the training times in your diary
2. Understand the pedal stroke: Start feeling and thinking when you pedal, try to turn the pedals smoothly.
3. Phone a friend: Set a training date with a friend for your long ride and send them this plan; telling someone else that you are in training will help keep you honest and ‘on-plan’.

Schedule:

Week 3:

Keep intensity similar to previous weeks and pace yourself on this week’s long ride.

Goals:

1. Protect the routine: If you can stick to the plan for just one more week the chances of sticking to it for 8 weeks are greatly increased; on Sunday night scan the week ahead and work out what you need to do to make and protect the time needed for training.
2. Hydration: As training time increases, so does the need for making sure you hydrate correctly. If you don’t have two water bottle cages fitted then add one. Note down how much water you needed for your long ride – did you take on too little? Did you feel a bit “washed out”? Maybe you need some isotonic drinks mixed in to maintain electrolyte levels. Start practicing hydration for the challenge now.
3. Group riding technique: Riding in a bunch is a skill that will save you energy; follow our tips on our website and in our ‘Ride Guide’ on how to ride a little bit smarter and save up to 25% of your energy.

Schedule:

Week 4:

Using this week to explore new routes that you can add into your plan to relieve any monotony you may be experiencing from riding the same roads.

Goals:

1. Find your style: Use Day 4 to experiment with different riding positions for different gradients, up to what gradient can you stay seated and when do you need to stand on the pedals?
2. High cadence climbing: Work on spinning at a higher cadence using a lower gear whilst climbing, the gear you can use to spin at 90rpm+ will improve as leg power improves over the next few weeks.
3. Experiment with eating: Use this week to try some different meals and meal/exercise timings. Experiment with how long you need to leave between eating and starting your training session. Which meals and foods give you more energy? Which good recovery meals to you enjoy most? Which are quickest to prepare?

Schedule:

Week 5:

Using this week to explore new routes that you can add into your plan to relieve any monotony you may be experiencing from riding the same roads.

Goals:

1. Check your gearing: After a focus on climbing last week you are well placed to make any mechanical adjustments such as adding a bigger sprocket set on the back.
2. Group riding: Get at least one group ride in this week.
3. Bike position: Take your multi tool out with and make any final tweaks to saddle height and riding position.

Schedule:

Week 6:

Goals:

1. Know your pace: This week take the time to note down your average speed over your longer rides and start thinking about what pace you should aim for on the day.
2. Practice group riding: Drafting is essential to save energy in any cycling event, so make sure you include a group ride this week to practice your group riding skills.
3. Long ride fuel planning: With the weekly long ride now expanded up to 80km it is crucial to plan you’re refuelling properly. Where will you refill water bottles? Do you plan a coffee stop halfway round? Is the route long enough for your newly improved fitness? What snack will you prepare in advance for when you get home? What new energy gels or bars will you trial this week? Isotonic drink or just water?

Schedule:

Week 7:

Goals:

1. Test week: This is the last week to test any new nutrition and hydration strategies.
2. Make it count: Plan your week so you don’t miss any sessions and start each session feeling good so that you can give your best effort before intensity tapers down next week.
3. Feel good: Counteract any possible apprehension or negative feelings by riding routes you covered early on in your plan and feeing the fitness gains that you have worked hard for.

    

Schedule:

Week 8:

Et voila!
Before you know it Nic’s Cradle Challenge week has arrived and you are feeling nervous excitement. As you taper down for the challenge use the extra free time to prepare and book in for a sports massage as a treat.

Goals:

1. Checklists: Go through the checklists on our website and in our ‘Ride Guide’.
2. Remove possible sources of stress: Get your work, social and cycling plan in place on Sunday night for the week ahead of the challenge and make travel and accommodation plans that allow you to arrive at the start area early on Sunday.
3. Finish the challenge with a smile: A simple target such as finishing the challenge with a smile on your face will help you keep everything in perspective and remind you why you love cycling!

Schedule: