How Long Do You Need?
For riders with some cycling experience, allow at least 8 to 10 weeks of focused preparation.
Newer riders should give themselves more time and build up gradually.
How To Train For A Sportive
Simple, practical guidance to help you prepare, ride confidently and enjoy your event day.
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Sportive Training Made Simple
You do not need to be a racing cyclist to enjoy a sportive.
The key is steady preparation, regular riding, sensible recovery and a good plan for food and drink on the day.
If you already ride regularly, aim for around 8 to 10 weeks of focused preparation before your event. If you are newer to cycling, allow longer and build up gradually.
WHAT IS ZONE 2?Training Basics
A simple starting point for your sportive preparation.
Build Up Gradually
Add around five to eight miles to your long ride each week until you reach about 85–90% of your event distance.
You do not need to ride the full distance in training.
Practise Event Day
Use training rides to practise pacing, clothing, hydration and food.
A shorter event first can be a great way to build confidence.
What Should Your Training Look Like?
Keep it realistic, consistent and balanced.
How Many Sessions A Week?
The amount of training you can fit in will depend on your lifestyle, but three sessions a week is a good target, with at least one longer ride.
- One longer Zone 2 ride of around 2 to 3 hours
- One higher-intensity ride around Zone 3 or above
- One hill session, speed session or structured ride
Indoor cycling can help build fitness, but getting outside is still important for confidence, handling and enjoying the road.
Useful Ride Types
Try to include a mix of steady endurance riding, some harder efforts and hill work.
- Long rides: 2.5 to 3 hours or more at low intensity
- Intervals: 1 to 2 hours with several harder efforts
- Hill rides: natural intervals that build strength and confidence
Remember to leave time to recover before the event itself.
Nutrition & Hydration
Training is only part of the picture. A smart hydration and nutrition plan will help you ride longer, recover faster and feel better on the day.
Practise eating and drinking during training rides so nothing feels new on event day.
FUELING GUIDEShould You Do A Shorter Event First?
It depends on your cycling experience, but it can be a great idea.
A shorter event lets you practise your event-day strategy, riding in a group, using feed stations and managing your effort in real conditions.
Quick Reference Summary
Use this as a simple guide before, during and after your rides.
| Phase | Nutrition Focus | Hydration Focus |
|---|---|---|
| Before Ride | Carbohydrate-based meal, low in fat and fibre, such as porridge, toast or banana. | 500–750 ml of water or electrolyte drink before starting. |
| During Ride | Consume 60–90 g of carbohydrates per hour using gels, bars, fruit or similar. | Sip every 10–15 minutes. Aim for 500–1000 ml per hour depending on heat and sweat rate. |
| After Ride | Eat within 60 minutes. A 3:1 ratio of carbohydrates to protein can help recovery. | Replace around 1.5 times the fluid lost during the ride and include electrolytes if needed. |
| Daily | Maintain a balanced, varied diet to support training and recovery. | Drink steadily through the day. Pale yellow urine is a simple hydration check. |
Some Handy Information