Training Schedule

Re-introducing cycling to your daily routine

Brought to you by Paul Odlin (Odlin Cycle Coaching)


Effort levels

Easy/recovery = can comfortably talk while riding

Moderate-hard= can talk but puffing

Hard = difficult to talk with a lot of gasping!

Maximum = maxed out and concentrating – unable to talk!

Training is introducing your body to increasing levels of intensity and volume (time), then letting it recover adequately (to build stronger).

If you are starting for the first time, scale intensity and volume back, don't do too much at the risk of becoming fatigued, that's worse than not doing enough. Ultimately listen to what your body is telling you about energy levels. If you're more experienced and expect to finish in under 4 hours then adapt this programme so you are going longer and exploring the bigger hills beyond Christchurch's Sign of the Kiwi.

* note that this programme finishes one week before Christmas allowing for at least one week of training before the end of the year to be lost to life commitments or bad health.

* note that this programme finishes one week before Christmas allowing for at least one week of training before the end of the year to be lost to life commitments or bad health.


Weeks 1-3 (30th Sep – 20th Oct): Familiarise with training again

Monday: rest day

Tuesday: 10min warm up; 40min moderate-hard pace; 10min warm down.

Wednesday: 10min warm up; 40min easy pace; 10min warm down.

Thursday: 10min warm up; 40min moderate-hard pace; 10min warm down.

Friday: rest day

Saturday: 10min warm up; 1 hour easy pace; 10min warm down.

Sunday: 10min warm up; 1 hour moderate-hard pace; 10min warm down.


Week 4 (21st Oct - 27th Oct): Recovery week

Monday: rest day

Tuesday: 10min warm up; 40min easy pace; 10min warm down.

Wednesday: 10min warm up; 40min moderate-hard pace; 10min warm down.

Thursday: 10min warm up; 40min easy pace; 10min warm down.

Friday: rest day

Saturday: 10min warm up; 1 hour easy pace; 10min warm down.

Sunday: Group ride for between 1 hour and half to 2 hours – but hide at the back of the group so as to take it a bit easier.


Weeks 5-7 (28th Oct - 17th Nov): Introduce a group ride and hills!

Monday: rest day

Tuesday: KEY SESSION (small hills). 10min warm up; 40min moderate-hard pace on hills (e.g. along Cashmere Road); 10min warm down.

Wednesday: 10min warm up; 40min easy pace; 10min warm down.

Thursday: KEY SESSION (small hills). 10min warm up; moderate-hard pace on hills (e.g. along Cashmere Road); 10min warm down.

Friday: rest day

Saturday: 10min warm up; 1 hour easy pace; 10min warm down.

Sunday: Group ride – improve your confidence riding with others for between 1 hour and half to 2 hours.


Week 8 (18th Nov – 24th Nov): Recovery week

Monday: rest day

Tuesday: 10min warm up; 40min easy pace; 10min warm down.

Wednesday: 10min warm up; 40min moderate-hard pace; 10min warm down.

Thursday: 10min warm up; 40min easy pace; 10min warm down.

Friday: rest day

Saturday: 10min warm up; 1 hour easy pace; 10min warm down.

Sunday: Group ride for between 1 hour and half to 2 hours – but hide at the back of the group so as to take it a bit easier.


Week 9-11 (25th Nov – 15th Dec): Go on an endurance ride

Monday: rest day

Tuesday: KEY SESSION (small hills). 10min warm up; 40min moderate-hard pace on hills (e.g. along Cashmere Road); 10min warm down.

Wednesday: 10min warm up; 40min easy pace; 10min warm down.

Thursday: KEY SESSION (small hills). 10min warm up; 40min moderate-hard pace on hills (e.g. along Cashmere Road); 10min warm down.

Friday: rest day

Saturday: 10min warm up; 1 hour easy pace; 10min warm down.

Sunday: Long ride between 2 – 3 hours starting easy so you can finish strongly.


Week 12 (16th Dec – 22nd Dec): Recovery week*

Monday: rest day

Tuesday: 10min warm up; 40min easy pace; 10min warm down.

Wednesday: 10min warm up; 40min moderate-hard pace; 10min warm down.

Thursday: 10min warm up; 40min easy pace; 10min warm down.

Friday: rest day

Saturday: 10min warm up; 1 hour easy pace; 10min warm down.

Sunday: Group ride for between 1 hour and half to 2 hours – but hide at the back of the group so as to take it a bit easier.