At the end of the guide, you'll even find a unique FREE Training Plan Kit, so you can build your own fitness schedule, your way.
Some of the training plans you might encounter can look really daunting and rigid.
That's why we've devised a version you can tailor to your own level and time constraints.
Take a look at the five different workout sessions. Fit as many Core Strength modules into your week as you can. Pick at least three of the other ones.
Developing a strong abdominal core will benefit you not just in sport, but your posture and flexibility as well.
Try out some of the exercises on our video channel. These are simple to do but will make a noticeable difference. Perfect for sneaking into an advert break during Corrie.
You need to gradually build up the distance you can cover over the next few weeks. As well as building up your stamina and fitness, long rides give you an idea of any changes you need to make to your bike, clothing or accessories.
For instance, you may find that you need to adjust the positioning on your bike - moving the saddle a little perhaps. If you've bought new clothing, it's ideal to 'break it in' so you'll be comfortable on the day. A long ride also gives you the opportunity to practise keeping yourself hydrated and refuelling en route.
You don't have to gather up an entire army of friends for this. What we mean is go for a fun, no-pressure ride. It's so easy to stop enjoying cycling with all the hard work you put in, so go out without any specific goals.
Bring a friend, partner or family member along. Go exploring. Try out a commute to work. Grab a coffee and cake half way through. The destination and duration is completely up to you.
Interval training is one of the best forms of exercise as you achieve a lot in just a short session. A session is easy to fit into your week as it should only be around 45 minutes, once or twice a week.
Follow this basic guideline. Warm up for around two miles. Go as fast as you can for three minutes, recover for one minute. Repeat this pattern about seven times and then warm down for two miles again.
You can devise your own little circuit for this, and maybe throw in a cheeky little hill to tackle.
Hill practice builds up your thigh muscles a treat. The Tredz Wales Sportive has a fair few hills in it, so you need to be prepared. But never fear, there's no shame in getting off and walking to the top if it's just too much.
Find a short and sharp local hill. Ride up it at full pelt and then cruise down to recover. Repeat as many times as you can push yourself.
Find a good old mini mountain in the vicinity to include in your training. You'll be surprised how quickly you can start shaving the seconds off your time.
As a guideline, we've produced a training plan for the 40-mile route. You'll be surprised at how quickly you'll improve and build up your strength in just six weeks. Remember, a sportive isn't a race, so take it at your own pace and enjoy the stunning scenery.
The week before the event, keep training to a minimum. It's easy to overtrain, which increases the likelihood of doing yourself a mischief.
Here's a sample training plan for the 72 mile route. If you're attempting this distance, there's a good chance you're used to riding for a few hours at a time so the plan has more earlier intensity than the 40-mile option.
It's easy to overtrain, which increases the likelihood of doing yourself a mischief, so keep training to a minimum the week before the event.
Pushed for time? Only certain days that you can train on?
Why not make your own training plan? We've provided a blank timetable and sessions for you to cut out and glue on.
Click our attempt below for a DIY kit. Blue Peter eat your heart out!
- Go at your own pace. When you're riding with others, you'll get a natural urge to go faster but keep it steady to save your energy.
- Listen to your body. If you're experiencing extreme discomfort, slow down or stop.
- If you've recently had an injury, wait for it to heal completely before undertaking any training. Seek your doctor's advice if you're unsure.
- If you require any medication, be sure to have some about your person on the day. Although there are first aiders at the event, they are unlikely to be acting in a dispensary fashion.
- Be courteous to other riders. Let them overtake if they want to. Point out potholes and don't 'draft' (riding on a rider's wheel to reduce effort) without drafting in return!
Most importantly, enjoy the ride! You'll be in good company and surrounded by stunning scenery.