YOUR RIDE TRAINING PLAN - The Ultimate ...
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YOUR RIDE TRAINING PLAN This 15-week plan assumes your starting fitness level will allow you to progress steadily. Be honest with yourself regarding your current level of fitness and allow more time if you require a more gradual progression. If you have concerns about your health or fitness, speak with your doctor before you begin training.
TRAINING PLAN KEY FOCUS
1 Build your aerobic endurance
WEEK 1: Getting on the bike and using the gears effectively 2 Improve your understanding of gears
3 Get used to being on the bike
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 30 mins – 1 hour 1 hour 1–2 hours
SESSION Everybody hates Mondays Don’t overdo this first ride, Use this day to slot other Recover and build Choose an activity to raise Check the weekend Time spent in the saddle
– so we’ve built this in as a build up gently. sessions into if needed muscles. Use this time your pulse, but nothing weather forecast. Take is best for training.
DETAIL rest day! due to family/work to check your bike is too strenuous! Try an your training ride on the
Bad weather can make it Go for a ride in your local
Rest days need to be built challenging to get on a commitments. road-ready or plan a new hour’s walk, or gentle day with the best weather. area. Aim for 25–32 km
into your training as this bike. Use a turbo trainer training route. swim. (15–20 miles) for this
is when we recover and or a gym bike, or go to a ride.
build muscle. spin class. Cadence: 70–85 rpm
Outside: Aim for Track your progress –
10–16 km (6–10 miles) make a note of how far
Inside: Add a least 5 km and how long your ride
(3 miles) to the above. was.
TIPS & Avoid changing your rest Whether on a road bike or This flexible day has been Watch the bike safety Avoid your bike and give Plan your ride and get Cadence: This is how fast
day as they have been on a gym bike, ensure it built in for you to adjust M check video. Checking your bottom a break – try your kit ready in advance. your legs go around. Too
TRICKS built in to allow your is sized properly for you. things around, but if work/ your bike regularly will working some different If all your kit is ready the fast and you’re working
body time to adapt to the If you’re not sure how to family commitments help to avoid riding a bike muscles. night before it’ll help inefficiently, burning more
training. do this watch the online require you to make that isn’t road safe, and Build in time to do cool motivate you to get out energy needlessly. Too
tutorial on fitting and changes, avoid doing will help to increase the down stretches – to help the door! slow and you’ll over-strain
sizing your bike or visit three consecutive days of lifespan of your bike. prevent injuries. your knees. Use your
your local bike shop. riding/exercise in a row. gears to try and maintain
Training on a bike set up a constant cadence.
incorrectly can cause If you want people to ride
injuries that may hinder with, join a local cycling
your training. club. Most organise long
rides on the weekend.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Increase confidence riding on the road
WEEK 2: Reading the road ahead and efficiency 2 Improve your understanding of safe road
riding
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1 hour 1 hour 1–2 hours
SESSION Recover and feel smug Aim to do this session Use this day to slot other Recover and build Get out there and do Check the weekend Time for your second big
having completed your outside if possible. sessions into if needed muscles. Use this time something again today, weather forecast. Take bike session. Try to avoid
DETAIL first week training. due to family/work to check your bike is either before work, at your training ride on the doing the same route over
Outside: Aim for a least
Many cyclists use cleats 16 km (10 miles) commitments. road-ready or plan a new lunch time or after work. day with the best weather. and over again as it will be
or SPDs, clipping their training route. Aim to raise your pulse hard to motivate yourself
Inside: add at least 5 km but not get massively week after week.
feet to their bike. If you are (3 miles) to the above, or
thinking about doing this, sweaty! Try aiming for 32–40 km
a 1 hour spin class.
now is the time to start (20–25 miles).
practicing. (Try going 1–2 km or
5 mins further than last Cadence: 70–85 rpm
week) Make a note of how long it
takes you and compare it
to last week.
TIPS & Read your trip itinerary If you are nervous about By this point you should Think about the kit you’ll Why not try yoga or Give your bike a clean, Cycling is all about
to inspire you for your trying cleats use them on have been on three need on your weekend Pilates – both are great it increases the bike’s efficiency.
TRICKS second week of training. a turbo trainer first to get training rides. Well done! ride. for core strength and lifespan and we kid you Cyclists wear lycra to
If you are heading out on use to clipping in and out. Now’s a great time On any ride you want flexibility. not – a clean bike is avoid wind drag.
the roads in the evenings, Don’t worry if you don’t to create your own to make sure you are actually faster!
Get in the habit of reading
ensure you have lights want to use cleats, many JustGiving page, and not carrying too much the road ahead – prevent
and high-vis clothing! of our riders opt not to. add a photo of yourself but at the same time yourself from getting
Watch the video on safe If you aren’t using SPDs training. Be sure to include are prepared for all that trapped in traffic behind
road riding, part of British make sure your feet are your reason for taking on British weather can throw parked cars or potholes;
Cycling’s Ridesmart placed correctly on the this ride challenge. Send at you. Try to fit what you signal early and pull out,
series. pedal. The balls of your your page to your friends, need in your cycle jersey maintaining your speed.
feet should be placed on family and colleagues pockets. Watch the video
the pedals. – their support will help on What to Wear on a
keep you motivated. Cycling Challenge.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Making your bike comfortable
WEEK 3: Riding position, climbing and descending 2 Increase confidence descending
3 Tricks for climbing hills
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1 hour 1 hour 2–3 hours
SESSION Keep up the Monday kick- If venturing outside Use this day to slot other Rest, relax and recover. It may not feel like much Check the weekend Today is about hills –
back and prepare for the incorporate a hill into sessions into if needed but this session really weather forecast. Take hopefully you’ll have some
DETAIL week ahead. your ride that takes about due to family/work helps build your aerobic your training ride on the hills in your area. If not,
5 mins to climb. commitments. endurance. day with the best weather. add another 10 km to
Outside: At least 20 km your ride.
(12 miles) Don’t go for anything
Inside: add at least 5 km too steep – long gentle
(3 miles) to the above, or hills are more realistic for
a 1 hour spin class. Grade 1 or 2 cycles.
Gym bike: Some gym Try aiming for 40–50 km
bikes have a hill setting – (25–30 miles) for this
add a 10% hill into your ride. Add an extra 10 km
session for 5 mins. (6 miles) if it’s flat.
Turbo: If on a turbo trainer Cadence: 70–80 rpm
increase your resistance
for 5 mins.
TIPS & Your bike should be If you have drop handle Nutrition can be key to Try finding an activity Take a snack with you Try to avoid standing up
comfortable – not as bars put your hands cycling success. The night you enjoy and use it as a on your longer rides to on the pedals, it uses up
TRICKS comfy as a sofa but it on the lower part when before a long ride try to eat reason to try new things. give you an energy boost a lot of energy for little
shouldn’t be causing you descending – this carbohydrates as they will This session could be and don’t forget to drink gain. Save it for when you
pain. Have a look at the increases your control give you energy. done over lunch time, be it water! In typical British need to give your bottom
bike fitting tutorial. of the bike and makes it Avoid using energy gels a walk or a jog. weather, aim to drink a break.
easier to brake. when riding as they give every 15–20 mins (one Using the correct gear is
When ascending put you short term energy water bottle roughly every essential for getting up
your hands on top of your boosts, but a sugar come- two hours). Drink more in hills. There is no shame in
handle bars towards the down after. They can also hotter weather. Cycling is using the lowest gear. Get
middle. This helps open upset your stomach. A no fun if you’re dehydrated. into it early, don’t `save it’
your lungs helping you flapjack is much better Plain water is best but if for later as you’ll use up
take on more oxygen. and tastier when out and you want to try energy energy unnecessarily.
about - jellybabies also drinks, now is the time to
work. experiment.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Rest, relax and recover
WEEK 4: Rest week – with a bit of cycling 2 Refocus on gears
3 Refocus on reading the road
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST REST REST REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1 hour 2–3 hours
SESSION Hooray – your first rest Even on rest weeks we Check the weekend We don’t want to make
week! Well done, you’ve still do some exercise. weather forecast. Take things too easy so keep
DETAIL earned it! We’ve kept this slot here your training ride on the your weekend ride.
as you might have found a day with the best weather. This is your 4th long ride
club or class you want to so choose your favourite if
keep going to. you have done 3 different
routes. If you’ve done the
same ride each week,
it’s time to do something
new!
Focus on your gears again
– keeping that consistent
leg speed and using your
gears to achieve this.
TIPS & If you feel you really need If you’re eager to get back Now’s a perfect time to Cyclists get tight Combine your ability
this rest because you are on the bike and feel this join our Closed Facebook hamstrings as legs are to read the road ahead
TRICKS in pain and have already training is too easy – we Group to connect with never fully extended. As with selecting the right
tried adjusting your bike, will be ramping things up other people on the Ride, we increase the amount gear. Pre-empting what
get a professional bike a little next week. and from our previous of miles we do each gear you’ll need as you
fit at your local bike shop. Still not satisfied? Go for rides. It’s a great resource week, ensure you keep approach a climb will stop
They do cost a bit but an hour’s spin as normal to ask questions and stretching! you having to change
everyone who’s had one share training and multiple gears when you
says they are worth it. fundraising tips. start climbing.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Using your brakes safely
WEEK 5: Good braking and riding in groups 2 Riding with other people
3 An introduction to drafting
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1–2 hours 1 hour 2–3 hours
SESSION This week your focus If venturing outside, Use this day to slot other Rest, relax and recover. It may not feel like much Check the weekend This week’s aim is to
should be riding in a incorporate 2 hills into sessions into if needed but this session really weather forecast. Take increase our distance to
DETAIL group. Try to find some your ride that take about due to family/work helps build your aerobic your training ride on the 50–60 km (30–36 miles)
people to go for a ride this 5 mins to climb. commitments. endurance. day with the best weather. Cadence: 70–85 rpm
weekend. Outside: 20–25 km When riding as a group
Look at the adjusted (12–15 miles) keep looking forward and
times in the time row – Inside: add at least be aware of potential
we’ve stepped things up a 5–10 km (3–6 miles) hazards. Communicate
bit this week! with the rest of the
Gym bike: put a 10%
hill into your session group by voice and hand
2 x 5 mins signals. Riders behind you
may not be able to see far
Turbo: increase the in front.
resistance for 2 x 5 mins
TIPS & If you haven’t already look On the Ride you will be As we are now into Week Remember to keep Tomorrow’s (or today’s) Move your bottom back
into local cycling clubs cycling with other people. 5 of our training plan, stretching after all of your ride will focus on using as far as you can on the
TRICKS – they almost always go To prevent a collision it recap the bike safety exercise sessions. Don’t your brakes properly. saddle when braking.
out for group rides on is vital you continue to check video from Week 1. stretch cold muscles If you are reading the If riding in a group, work as
Sundays. read the road ahead and though! road ahead you should a team! Drafting or slip-
use your brakes gently so almost always be able to streaming is the essence
other cyclists don’t run avoid having to slam on of tour cycling. Slotting in
into the back of you. the brakes. Always try behind someone on long
and introduce the brakes straight sections keeps
slowly, avoiding the the wind off you and will
wheels locking up. reduce the amount of
Try to apply both brakes effort you need to keep up.
evenly at the same time. Taking it in turns to be on
the front helps to give you
a chance to rest when
you’re at the back of the
group.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Maintaining speed though corners
WEEK 6: Cornering 2 Road position for corners
3 Drinking on the move
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1–2 hours 1 hour 2–3 hours
SESSION Keep up the Monday kick- Outside: 20–25 km Use this day to slot other Rest, relax and recover. It may not feel like much Check the weekend Today is about cornering.
back and prepare for the (12–15 miles) sessions into if needed but this session really weather forecast. Take Hopefully you’ll be able
DETAIL week ahead. due to family/work helps build your aerobic your training ride on the to find some gentle hills
Inside: add at least
5–10 km (3–6 miles) commitments. endurance. day with the best weather. with good bends. If not, a
twisty flat ride will do.
Aim again for 50–60 km
(30–40 miles). Add an
extra 10 km (6 miles) if
it’s a flat ride.
Cadence: 70–85 rpm
TIPS & Taking on water is a vital Try finding an activity Nervous about downhills? When cornering take a
part of cycling. It will still you enjoy and use it as a The key is to relax and get wide line into the corner,
TRICKS be warm in France in reason to try new things. your hands on the lower cut the apex and take a
September, which will This session could be bars. Have your hands wide line out.
likely increase your need done over lunch time, be it covering the brakes so Look to the exit of the
to drink. a walk or a jog. you can brake gently. corner. Keep your inside
Practice drinking on the Try lifting your bottom off pedal up and your weight
move: the saddle a fraction – it pushing down on the
• Hold the brake hoods or will help you balance the
bike better.
outside pedal.
tops of your handlebars When riding as a group
• Keep looking ahead Want some help? If you
haven’t already, join
give each other a bit more
space at corners and go
when you move and
replace the bottle from our Closed Facebook single file.
your bottle cage Group, where you can
get in contact with
If you’re nervous about others riders, or contact
this, practice riding for our Ride Team on
small sections with one 0131 557 3332 or email
hand. ride@myeloma.org.uk
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Get to grips with cadence
WEEK 7: Pedalling 2 Using your gears to maintain cadence
3 Stabilising your upper body
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1–2 hours 1 hour 2–3 hours
SESSION Keep up the Monday kick- Outside: 20–25 km Use this day to slot other Rest, relax and recover. It may not feel like much Check the weekend As today’s focus is
back and prepare for the (12–15 miles) sessions into if needed but this session really weather forecast. Take pedalling, choose from
DETAIL week ahead. due to family/work helps build your aerobic your training ride on the hilly or flat, whatever you
Inside: add at least
5–10 km (3–6 miles) commitments. endurance. day with the best weather. like best.
Aim for 65–80 km
(40–50 miles)
Cadence: 70–85 rpm
Remember to use your
gears to maintain that
even cadence.
TIPS & When pedalling try You’re almost half way Try finding an activity If using cleats or SPDs
keeping your upper body through your training! you enjoy and use it as a pull back and up with your
TRICKS as stable as possible, Now’s a great time to reason to try new things. foot at the bottom of your
there should be limited update your JustGiving This session could be revolution.
movement. If you start page with some new done over lunch time, be it Keep enough tension in
to bob in the saddle, photos and your training a walk or a jog. the body to stabilise it
slow your cadence and progress. Re-send the link without being rigid on the
concentrate on engaging out and post it on your bike.
your abdominal muscles social media. Support
to stabilise your hips. from your family, friends
and colleagues will help
keep you motivated and
you never know who you’ll
inspire! You might get
others joining you!
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Rest, relax and recover
WEEK 8: Rest week 2 Refocus on gears
3 Refocus on reading the road
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST REST REST REST CROSS TRAIN FLEXIBLE OUTDOOR
TYPE
TIME 1 hour 2–3 hours
SESSION Hooray – your second rest If you have followed this Even on rest weeks we Check the weekend We don’t want to make
week! Well done, you’ve training plan by now you’ll still do some exercise. weather forecast. Take things too easy so keep
DETAIL earned it! have done over 400 km We’ve kept this slot here your training ride on the your weekend ride.
(250 miles)! as you might have found a day with the best weather. This is your 8th long ride
club or class you want to so choose your favourite.
keep going to.
Enjoy yourself – you’ve
been cycling for 8
weeks, hopefully you’ve
discovered a love for
cycling.
TIPS & Watch British Cycling’s If you’re eager to get back Cyclists get tight Don’t be scared to go out
Ridesmart videos on on the bike and feel this hamstrings as legs are in strong winds or rain – it
TRICKS riding safely, including training is too easy – we never fully extended. As will give you experience
useful hand signals when will be ramping things up we increase the amount in different weather
riding in a group. a little next week. of miles we do each conditions which is
Still not satisfied? Go for week, ensure you keep important for the Ride.
an hour’s spin as normal. stretching!
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Safe riding in a group
WEEK 9–10: Riding in a group 2 Back-to-back rides
3 Drafting
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN OUTDOOR OUTDOOR
TYPE
TIME 1–2 hours 1 hour 1–2 hours 2–3 hours
SESSION This week refocus on Outside: 20–25 km Use this day to slot other Rest, relax and recover. It may not feel like much Aim for 20–30 km Practice your cornering –
riding in a group. If you (12–15 miles) sessions into if needed but this session really (12–18 miles) hopefully you’ll be able to
DETAIL don’t already have a due to family/work helps build your aerobic find some hills with good
Inside: add at least Cadence: 70–85 rpm
regular group of riders, 5–10 km (3–6 miles) commitments. endurance. bends. If not, a twisty flat
try and find some From now on our week- ride will do.
companions for this ends focus on riding for
two consecutive days to Long gentle hills are great
week’s rides. for training, but don’t
build stamina and better
prepare you for the Ride. avoid short sharp climbs-
they are good for gauging
Consolidate your fitness progress and help build
by repeating this week strength.
again on Week 10.
Aim for 65–80 km
(40–50 miles)
Cadence: 70–85 rpm
TIPS & When cornering in a group Like your training, your Try finding an activity When drafting stay close This second day of cycling
the front person will set fundraising should be you enjoy and use it as a to the wheel in front but is a good test for your
TRICKS the correct line and speed making good progress reason to try new things. avoid overlapping in bottom and legs!
through the corner. too. Hopefully you are well This session could be case your companions Cycling shorts with
Be aware of riders who on your way to raising your done over lunch time, be it suddenly slow down. good chamois cream will
have taken a straighter minimum sponsorship of a walk or a jog. Remain relaxed but alert become your new best
line into the corner, their £1,500. to hazards. If you need to friend. Chamois cream is
exit route might push you If you would like some slow down, move slightly an anti-bacterial, viscous
and your line through the resources like T-shirts, to the side into the wind. substance that helps
corner. balloons, coin collection Avoid sudden braking. eliminate friction between
When you exit a corner, boxes or banners, or skin and clothing, and
you will find riders would like some advice therefore the chafing that
become stretched out as on fundraising contact can occur during a ride.
the front riders get back our Ride Team on It comes in a number of
up to speed. 0131 557 3332 or email forms including balms,
ride@myeloma.org.uk creams and even powder.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Finding your pace
WEEK 11–12: Pacing yourself 2 Building up distance
3 Mind-set
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN OUTDOOR OUTDOOR
TYPE
TIME 1–2 hours 1 hour 2–3 hours 3–4 hours
SESSION Keep up the Monday kick- Outside: 30 km Use this day to slot other Rest, relax and recover. It may not feel like much Aim for 50 km (30 miles) Aim for 85–95 km
back and prepare for the (18 miles) sessions into if needed but this session really as this is usually the (50–60 miles)
DETAIL week ahead. due to family/work helps build your aerobic furthest you’ll have to
Inside: add at least Cadence: 70–85 rpm
5–10 km (3–6 miles) commitments. endurance. cycle between stops on
the Ride. This will help you
This week take note of visualise what’s to come.
how far you go in an hour
on your two shorter rides. Cadence: 70–85 rpm
TIPS & As we near the end of your You are progressing nicely You’ll be amazed how
training plan you’ll know through your training plan powerful your mind is.
TRICKS what sort of speed you – if you wanted to extend Break down the Ride
can average. This allows this session then do so into small chunks and
you to gauge your pace but don’t overdo it! don’t dwell on the bigger
for the Ride. picture.
On the Ride we’ll typically Remember to enjoy your
have a break every Ride. It’s not a race – it’s
30–50 km so we’re now a journey through the
approaching that on your beautiful French country
shorter rides. side, and it’s meant to
When the going gets take all day.
tough on the Ride, Consolidate your fitness
remember these training by repeating this week
rides, and how you got again on Week 12.
through them.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Finding your preferred climbing technique
WEEK 13–14: Climbing and descending 2 Getting the right gear while climbing
3 Efficient pedalling
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST IN/OUTDOOR FLEXIBLE REST CROSS TRAIN OUTDOOR OUTDOOR
TYPE
TIME 1–1.5 hours 1 hour 3 hours 4–5 hours
SESSION Keep up the Monday kick- Keep the distance the Use this day to slot other Rest, relax and recover. It may not feel like much Aim for 50 km (30 miles) Today is about more hills-
back and prepare for the same, but dig out the hilly sessions into if needed but this session really as this is usually the incorporate some long
DETAIL week ahead. routes again for this week due to family/work helps build your aerobic furthest you’ll have to ride gentle gradients to boost
as we refocus on climbing commitments. endurance. between stops on the your confidence!
and descending again. Ride. This will help you Aim for 90–105 km
Outside: 30 km visualise what’s to come. (55–65 miles). Add 10 km
(18 miles) Cadence: 70–85 rpm if there are no hills.
Inside: add at least Cadence: 70–85 rpm
5–10 km (3–6 miles)
TIPS & Concentrate on your gear Cyclists get tight When going uphill, try Everyone has a preferred
selection to maintain hamstrings as legs are to keep your breathing climbing style. Sit or
TRICKS efficient pedalling. If never fully extended. As under control. Ease up if stand, forward or back on
you need to stand when we increase the amount you’re panting and take the saddle. Aim for seated
it gets steeper, avoid of miles we do each deep breaths through where possible and a
rocking from side to side week, ensure you keep your nose to regain cadence above 70 rpm.
while pedalling. stretching! control and increase your You can always go for a bit
Efficient pedalling while oxygen intake. of a stand to relieve the
climbing will help save Try to start the hill at a pressure off your bottom
energy. pace you can sustain. If and then sit down again.
you can keep the same Efficient pedalling while
cadence, it’s a good sign climbing will help to save
that you are improving. energy.
Consolidate your fitness
by repeating this week
again on Week 14.
ride.myeloma.org.ukTRAINING PLAN KEY FOCUS
1 Rest, relax and recover
WEEK 15: Tapering-off week 2 Taper off to keep fresh for the Ride
3 Enjoy yourself!
DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SESSION REST REST REST REST CROSS TRAIN OUTDOOR OUTDOOR
TYPE
TIME 1 hour Up to 2 hours Up to 2 hours
SESSION Hooray – your final week! Rest. Relax. Recover. Even on rest weeks we You’ll probably want to go Why not go for a ride
Well done, have a rest, still do some exercise. for one last blast! with your family. They
DETAIL you’ve earned it! We’ve kept this slot here have supported/put up
We’ve put two short rides
as you might have found a in this weekend for you to with you over the past
club or class you want to enjoy – keep them short, 15 weeks, so get them
keep going to. and you’ll feel fresh for involved!
the Ride. Enjoy your final short spin
before the big day!
TIPS & It’s important to taper off Use your time to read You’re almost ready to go As the Ride starts next
in the build-up to the Ride. through the details of – be sure to update your week – be sure to take
TRICKS Be calm and confident. Your Ride Pack, ensuring JustGiving page with a it easy so you are well
If you’ve followed this you have everything new image of you in your rested.
training plan, you’re well on the What to Bring Ride jersey, including an GOOD LUCK!
prepared. list. If you have any update on your training
last minute questions, progress. If you’ve stuck to this plan
contact our Ride Team on you’ll be more than fit
Don’t forget to include enough to ride to Paris!
0131 557 3332 or email your JustGiving page
ride@myeloma.org.uk link on your out of office
message.
If you have any questions or concerns at any point, seek advice from your local bike shop, friends who ride regularly,
or contact the Ride Team on 0131 557 3332 or ride@myeloma.org.uk
ride.myeloma.org.ukMyeloma UK, 22 Logie Mill, Beaverbank Business Park, Edinburgh EH7 4HG
0131 557 3332 ride@myeloma.org.uk myelomauk
Registered Charity No: SC026116You can also read
