NIGHTRIDER™ 100KM

CYCLE TRAINING PLAN

Your Fitness
Nightrider™ is aimed at people of average fitness prepared to train beforehand. Riding 100km requires
endurance and stamina as you’ll be in the saddle for up to 8 hours.

Nightrider™ is a social ride with break stops every 20km for you to rest and refuel. It’s up to you how
much you want to challenge yourself on the night. However, you will need to maintain an average speed
of at least 8mph / 12.5kph in order to get round the route before it closes. Be assured that support vehicles are
available on call if needed.

The challenge takes place on the streets of London so you should be confident cycling in traffic. We’ve tried to
keep off the busiest roads where possible but you will encounter traffic on some sections of the route.

Remember... the fitter you are, the more you’ll enjoy the challenge!
Your Bike
Nightrider™ has been completed on many different bikes. Most appropriate is a road bike, either drop or flat
handlebars, with a reasonably wide range of gears and tyres that are at least 25mm wide. If you’re using a hybrid or a
mountain bike, we recommend fitting it with narrow road tyres. We strongly advise getting your bike serviced to make
sure it’s in a roadworthy condition and ready to ride 100km.

Setting Up Your Bike

The tips below are a starting point but be ready to make small changes to get the set-up right for you.

• Keep the saddle flat. Tilting it forward can increase pressure on your arms.

• Seat height should allow for a slight bend in the legs at the bottom of the pedal stroke.

• Handlebar position should allow for relaxed shoulders and a bend at the elbows.

• The ball of your foot should be placed directly over the pedal axle.
 General Training Tips

• Get into a routine of exercising regularly. Make a weekly plan that fits
round your other commitments.

• Before riding, warm up with some gentle cycling or other gentle

exercise, then stretch carefully. Warming down and more careful
stretching are great ways to finish a training session.

• Start cycling slowly as this is one of the best ways to warm up.

• Find hilly terrain in order to experience cycling uphill and changing

gear.

• As the big night approaches, plan a number of longer rides.

• Cross-train with other sports e.g. running, swimming, gym workout to

build your strength and endurance.

• Train with a friend to make it more fun.

Nightrider™ Training Plan for Beginners
Try to do two cycle rides each week and one additional session if you can fit it in.

Session 1 is the ride that builds in distance and time, taking you towards the big event.

Session 2 compliments your long steady ride and can be done indoors or outside.

Session 3 is an optional session that doesn’t have to be cycling - it could be a gym-based activity instead.

WEEK SESSION 1 SESSION 2 SESSION 3

WEEK 1 1 hours / 20km 20 Minutes 20 Minutes

WEEK 2 1.5 hours / 30km 25 Minutes 25 Minutes

WEEK 3 2 hours / 40km 30 Minutes 30 Minutes

WEEK 4 2.5 hours / 55km 35 Minutes 35 Minutes

WEEK 5 3 hours / 65km 40 Minutes 40 Minutes

WEEK 6 3.5 hours / 75km 45 Minutes 45 Minutes

WEEK 7 2h 15m / 50km 30 Minutes 30 Minutes

NIGHTRIDER™ WEEK REST 20 Minutes 20 Minutes

Nightrider™ Training Plan for Confident Cyclists
If you’re a keen cyclist and ride on a regular basis then this is the programme for you. The training
programme requires commitment to 3 cycling sessions per week.

Session 1 is your long steady ride, ideally outdoors on your bike.

Session 2 compliments your long ride and can be done outdoors or inside.

Session 3 allows you to add some intensity, perhaps with some hill repeats or intervals.

WEEK SESSION 1 SESSION 2 SESSION 3

WEEK 1 2 hours / 55km 30 Minutes 30 Minutes

WEEK 2 3 hours / 90km 45 Minutes 45 Minutes

WEEK 3 3.5 hours / 100km 45 Minutes 60 Minutes

WEEK 4 2 hours / 55km 30 Minutes 30 Minutes

WEEK 5 4 hours / 110km 45 Minutes 75 Minutes

WEEK 6 4.5 hours / 120km 45 Minutes 90 Minutes

WEEK 7 3 hours / 90km 30 Minutes 60 Minutes

NIGHTRIDER™ WEEK REST 30 Minutes 30 Minutes

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