Consider booking in for a ‘sportive’ during July, a shorter organised ride covering between 50 and 100km will help give you the confidence of riding around other cyclists and also leave you feeling energised for the big day itself.
Ride the route
If you live in or around the South East consider planning in one of your longer rides to take in bits of the course itself particularly around the Surrey Hills. When the big day comes you’ll drawn a lot of confidence knowing you have tackled some of the harder chunks of the route before.
Find your threshold
In addition to your weekly long ride there is huge value in include a ‘threshold session’ during the week including blocks of riding at a 3-4 word answer effort or a ‘controlled discomfort’. A good example would be to go out for a 45-60 minute ride and include 3 x 10 minutes or 4 x 8 minutes of these strong but controlled efforts taking 3-4 minutes of easy riding to recover between each block. You’ll find your find your fitness improving quickly and these sessions will help your long weekend rides feel easier.
The ‘Other 22 hours’
Now the training is building up make sure that you are keeping an equal focus on your rest, stretching and nutrition. Aim for 8 hours sleep a night and make sure that you snack on well even on non-training days.
Give me strength
Consider a regular strength and core session once or twice a week focusing on cycling specific exercises such as single leg squats and core work – more can be found in WaterAid’s cycling guide.