Survive a hilly cyclo-sportive

Hilly Sportive

2 weeks to prepare

Don't make the mistake of trying to cram in 100-mile rides every couple of days or you'll get to the start line in a state of fatigue before you even turn a pedal.

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OneRest day90min @ zone 2 include 4 x 5min @ Zone 3A20min core strength and flexibility routine60min zone 2 include 6 x 2min @ zone 4, 2min easyRest day50 miles @zone 2, extended hills at zone 3A1hr @ zone 2, 15min flexibility routine
TwoRest day90min @ zone 2 include 4 x 6min @ Zone 3A20min core strength and flexibility routine60min zone 2 include 6 x 3min @ zone 4, 2min easyRest day60 miles @ zone 2, extended hills @ zone 3A1hr @ zone 2, 15min flexibility routine
ThreeRest day90min @ zone 2 include 4 x 7min @ Zone 3A20min core strength and flexibility routine60min zone 2 include 6 x 4min hills @ zone 4, seated70-80rpm, easyRest day70 miles @ zone 2, extended hills at zone 3A1hr @ zone 2, 15min flexibility routine
FourRest day40min @ zone 2 include 2 x 7min @ Zone 3A20min core strength and flexibility routine60min zone 2 include 3 x 4min hills @ zone 4, seated, 70-80rpm, 2min easyRest day20 miles @ zone 2, extended hills at zone 3A1hr @ zone 2, 15min flexibility routine
FiveRest day90min @ zone 2 include 4 x 8min @ Zone 3A20min core strength and flexibility routine60min zone 2 include 6 x 5min hill efforts @ zone 4, seated, 70-80rpmRest dayRide 80 miles @ zone 2, extended hills at zone 3A1hr @ zone 2, 15min flexibility routine
SixRest day90min @ zone 2 include 4 x 10min @ Zone 3A20min core strength and flexibility routine60min zone 2 but include 6 x 6min hill efforts @ zone 4, seated,70-80rpm spin easyRest day90 miles @ zone 2, extended hills at zone 3A1hr @ zone 2, 15min flexibility routine

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