‘Road to 20’

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Speed work improves your endurance by raising your lactate threshold, the point at

which your muscles cry for you to slow down. When you raise this ceiling, you can ride faster and farther before your legs hit the brakes. Try to do four to six hard efforts between 30 seconds and 2 minutes long during your speed rides.

These rides should include two to four efforts of 15 to 30 minutes that are done at a slightly higher intensity than your long rides, as though you’re riding with someone slightly faster than you. You should be able to talk, but in shorter sentences. These rides train your body to ride more briskly in comfort, so you can finish your event ride faster and fresher.

Do your long rides at a steady, but not taxing, pace. Your effort should be such that you’re breathing a little harder but can have a full conversation. Most people find that Saturday orSunday work best for their long rides. However, the day you ride doesn’t matter. What matters is that you get it done!

Cross training refers to undertaking any physical activity different to an athlete’s

primary sport (in this case cycling). Popular and effective choices for cyclists include running, pilates, weightlifting, and yoga.

Recovery days are your days off from physical activity. These days allow the body to rest and repair muscles and play a big role in injury prevention.