This training guide has been created for those that work full time. By following this guide you will be able to complete each stage of the RVO relatively comfortably and actually enjoy the entire event. If you are more serious, or prefer to train more scientifically, then obtain the services of a professional coach or coaching system. This guide is uncomplicated and aimed at gradually building your endurance. The more closely you follow this guide, the better you will perform at the event.

IMPORTANT

• Do as much of your riding as you can on a mountain bike even if it means riding your mountain bike on tar. Always do your longer weekend rides off-road on a mountain bike.
• You can swap a 1 hour 30 minute ride for a spinning class or a 1-hour indoor trainer session.
• If you miss a session for any reason, DON’T try to make it up. Simply move on with the programme and focus forward, don’t let something that’s happened bother you – you can’t change it.
• If possible, add in 3 x core strength sessions a week of 15-20 minutes each. This is abdominal strength improvement, which you can do at home and which will help condition you for the race.

For eight abdominal and core exercise examples, click here.

• We recommend that you spend at least two of your training sessions a month working on improving your skills on a more technically challenging ride.
• If you are unsure of your skills, do a skills clinic to gain confidence and control.
• If you are ill or injured, don’t train, best to see your doctor and get professional advice.