RavensLog

There’s a lot of debate around how you should train but the truth is, we are all different so one individual’s training program could be totally different to another. But we all want to train without sustaining injury and to do that And improve your fitness you need to follow the 3 stages to fitness.

Think of it like a pyramid and with a broader base your pyramid will be able to support a broader mid-level and that mid-level will support a broader top-level. Make sense?

The first stage of your training should be to build a solid stamina base. To do that you need to spend time in the saddle at a comfortable pace, a pace slow enough (but not too slow) to maintain a conversation without breathing heavy. You also need to be on a gear light enough to maintain a high but comfortable cadence.

• Don’t even think of using your big chain ring.
• Stick to your small chain ring and 17, 19, 21 or 23 at the back.
• Ride more than once a week, short rides on the weekdays with one or two rest days and a long ride on the Sunday.

This will most certainly improve your endurance. After each ride you should feel good and the next day you should feel great. One very important aspect of training that athletes tend to forget is recovery so make sure you recover between rides. The three rules of recovery, refuel, stretch and rest…

I’ll tell you what stage two is all about later in the week…. but for now… get on your bike and ride, safely…