With many of you now planning for the Triathlon season ahead and hopefully you have booked onto the Haslemere Bumpy Triathlon or about to, you'll be thinking about how to train for the event and specifically the cycling side of it.
If you're new to this this can be a little frightening, but don't worry - if you start training now with 5 months to the event you'll be fine.
What I recommend is for the next 6 weeks you do base building cycling; this involves no high intensity work or speed work, you will just cycle getting some base mileage in ready to step it up in 6 weeks time. What is base training you may ask, well it is the time of year when you train to train, not train to race. That means in base you are preparing the body for the greater stresses that will follow in the build period. Build starts immediately after base ends about 12 weeks before your race.
You should try and cycle 3 times a week with one long cycle and two smaller rides. Your long ride will probably be best done at the weekend and at this early stage should be between 45 mins and an hour, your other two rides should be roughly 30 mins. If you can, have a least one day off from cycling in between each ride, this doesn't mean you can't swim or run but do remember these first six weeks are easy chatty style rides aimed at getting your body ready for the hard work which starts in week 7 when we introduce high intensity and speed work.
Many of you will find it hard getting out in the dark winter nights but fear not many gyms now run spin classes and are well worth attending. If you can't make a spin class you could always use the gym bike and fit this around your own schedule, another option is to buy a turbo trainer which you use in your own home by fixing your bike to it.
Please look back in six weeks when we will look at the next step of the training plan.