Now that you’ve signed up for the London to Amsterdam cycle challenge, it’s time to dust off your trainers, pull out your bike, and start your training, especially if you’ve not taken on many long-distance rides before.

You can download the event training plan to help you or do please contact TFA who will be happy to discuss any training needs. You can do this by clicking here.

Regardless of your fitness level or miles you’ve cycled on a bike, the training information below will guide you through all you need to know to get you ready for the challenge. As the warmer weather arrives, now is the perfect time to get some useful miles into your legs, before the big day!

What level of fitness do I need to have for this challenge?
This is not an easy cycle ride, but don’t let that put you off. You will be in the saddle for three consecutive days cycling 70+ miles. If you give yourself enough time to train and get used to your bike, this is a challenge that everyone can overcome.

What type of bike do I need?
Above all, one that you feel comfortable riding for 3 consecutive days. We would recommend a road bike or hybrid, but if you have another type of bike and you are comfortable riding it for 3 consecutive days that’s fine. Do feel free to talk to us in advance, especially if you plan to buy a new bike.

I have a medical condition, what should I do? We strongly recommend anyone who has a medical condition should seek approval from their GP / Consultant before signing up for a challenge. When registering for the event, you are agreeing to be fit and healthy enough to take part. The Health and safety of all participants and members of staff are paramount to us. Depending on the type and severity of your condition, we may require a letter from a medical professional stating that you are fit enough to undergo the activity. Please refer to our Terms & Conditions for further details.

What training do I need to do?
As you will be cycling for a long time for three consecutive days getting comfortable with your bike, shoes, helmet, and clothing is essential. We all have busy lives, but try and get out on your bike at least 2-3 times a week and if you can practice riding in groups. We will be setting up an L2TQ forum if you want to ride with others before the challenge. Also if you are a member of a local gym sign up for a spinning class, as they are great ways to prepare. We encourage you to build up to the challenge and our team is on hand to help you with any advice you may need.

Steady build-up - Your training progression will depend on where you are starting from but wherever this is, you’ll need to progress steadily. If you try to build up too quickly you will end up sore and less likely to want to go out for a ride again, or, worse still, injured. Find a good training plan that’s right for your level and keep consistent with it. It’s worth considering joining British Cycling, they offer some great advice, plans, and discounts for riders of all levels.

The right terrain - Whilst you’re unlikely to find traffic-free roads during your training, it’s important to get used to riding in similar conditions to the ones during your chosen event. That means spending at least some time riding on quieter tarmac roads that will allow you to travel at the sort of speeds you’re able to ride at on traffic-free roads. That said the occasional switch up to your training can work wonders for motivation whilst keeping your body guessing; try switching up your rides for some off-roading once in a while and you’ll reap the rewards.

Group riding - Most large sportives offer the chance for a fair amount of group riding. If you can cycle as part of a group or ‘chain gang’ there are drafting advantages. That is, if you are riding behind others you are sheltered from the headwind and will use up to 25% less energy but still ride at the speed of the bunch. Group riding can be daunting if you are not familiar with it. There are also rules and handling skills that need to be obeyed to ensure the group rides together safely and with consideration for others. You can learn the techniques – and benefits – of group riding by joining a cycling club or by going out with friends for training rides. Practicing riding in a group is essential if you aim to move effectively in one for your event.

Stay motivated - Cycle fitness comes from endurance which takes time to build up and ultimately will only come with consistent miles in the saddle. You will avoid the boredom of cycling too many miles if you go out cycling with like-minded friends, in general cycling is great for chatting and the social element tends to vary your routes as you set different distance and destination goals.

Less can be more - Faster and shorter intervals can help to build strength for riding long distances. Interval sessions are also useful if you are short of time mid-week. You can reserve your longer rides for the weekends. There is a great deal of info online for structuring a good interval or shorter, harder session. YouTube tutorials are always very helpful for this, however, ensure they are from a reputable source.

Spin more - You’ll have heard such terms as “cadence”. Cadence is the pace at which you push your pedals around. If you are a relative newcomer to cycling, you should simply try to increase the speed at which you turn your pedals. To do this, drop a gear so that you ride in a more comfortable zone while spinning your legs more.

Power-to-weight - Losing weight is an effective way of being able to cycle longer and faster by using less leg strength and energy. Pay attention to a healthy and balanced diet and you should still be able to lose a bit of weight while staying strong on your bike.

Nail the hills - To make sure you can cycle the hills you need to train on hills. It might seem like an obvious thing to write but the best way to be fit for riding uphill is to make sure your training rides seek out some hills. Engage an easier gear and increase the cadence of your pedaling revolution to make hills easier, avoid standing up on the bike in a bigger gear if possible. Riding bigger hills for the first time can be daunting but they’re never as big as they seem in your mind. Stay slower than you’d think for the first half of the climb then you can push over the second half safe in the knowledge you’ll make it over the top.

Warm-up and cool down - You should ensure that your muscles are ready for a bike ride and that you stretch out post-exercise muscles. Try a warmup that includes at least 10 to 15 minutes of easy riding at high cadence (spin the pedals faster) before starting on your training ride. Do the same at the end of the ride, this method calms the muscles down gently. Many cyclists now also swear by a foam roller for keeping leg muscles tuned up in good shape.

Bike fit - If you are feeling niggles in your back, hamstrings, or shoulders after many miles of cycling, it could be that your bike is not adjusted just right to fit you or that you have the wrong size of the frame. A ‘bike fit’ session could make all the difference to comfort on longer rides.

Eat well - When training and during events, you need to ensure your body and mind are properly fuelled. Many cyclists find that they forget to eat regularly – and then it can be too late. You should take a snack onboard every 30 minutes to 40 minutes even if at first you do not feel hungry. A banana, a small bit of flapjack, or even some jelly babies in the back pocket can be a lifesaver. Test the type of food you plan to eat during training. The last thing you want is to end up feeling ill because the snack or energy hasn’t agreed with you on the day. Always have lots of fluids to drink in your water bottles, you will tire rapidly dehydrated.

Taper - With a big event it’s vital that your body – especially your legs – are ready for the challenge on the day. Give yourself the chance to properly recover from all your training and feel relaxed and ready to go when the day comes by gradually reducing your efforts as you head toward the big day.

Training Tips

• If you are new to cycling or haven’t exercised in a while make sure you take a few weeks to get your fitness up to speed before you start training

• Spinning classes at your local sports centre can be a great way to get used to static cycling and build your stamina and strength

• It’s important to rest in between training cycles - make sure you don’t push yourself too hard

• Eat a balanced diet with plenty of carbohydrates. Don’t train on an empty stomach

• Stay hydrated by drinking plenty of water and try to avoid alcohol the day before the challenge

• Make sure your warm up and down to avoid injury

• Start slowly and set yourself achievable targets each week