GET FIT GET FASTER
Suggested training programmes so you go faster, get to wizz over bumps, scream round corners and generally have a wicked time on the day!
Training for 5 - 7 Years
If your child is doing the short child and parent course, they will be cycling 2-4 km, depending on venue.
This is designed to be a fun participation event, not a race, so the best thing is to make sure your child can cycle off road, over bumps and round the odd obstacle! It is not suitable for children who are still on trainer wheels.
To prepare them, take them out a few times before the day on grass or four wheel drive type track, that has some bumps! Get them used to going over tree roots and uneven ground.
Practise them starting and stopping by themselves, as well as going around trees or cones.
Those children who are relatively new to cycling might need to go out a few more times for up to 30mins to build confidence, as when there are lots of other children around them they tend to lose concentration!!
Once they are more confident, find a few slopes they can whiz down and practise braking etc. Take them out for longer.
Training Programme for 7 - 9 Years
The course this age group will ride will be 4 5km, which is likely to take up to twice as long off road as on a smooth pavement.
This is a rough guide, and days and length of time will depend on initial fitness, but for 5 kms, children of this age should be fit enough to cycle continuously for 30 mins off road.
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Week 1 |
Week 2 |
Week 3 |
Week 4 |
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Day 1 |
Bike 20 - 30min (1) |
Bike 30 - 40min (1) |
Bike 30 - 40min (1) |
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Day 2 |
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Day 3 |
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Bike 40 - 50mins (2) |
Bike 40 - 50mins (2) |
Bike 30 mins - practise skills |
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Day 4 |
Bike 20 - 30min (2) |
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Day 5 |
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Bike practise skills (3) |
Bike practise skills (3) |
Short ride |
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Day 6 |
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Day 7 |
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Event |
Where possible all practises should be off road, even if its just on the local playing fields.
Week 1
(1) Ride on the flat, making sure you go for at least 20mins.
(2) Make it interesting. Make a course for yourself that takes you over some bumps (tree branches are good for this). Practice going in between trees. If you dont have any trees near by, use some cones or an old pair of shoes.
(3) On this ride go to a river or park and practice riding on dirt track, over roots, grass and gravel. Also practice going up small slopes just be careful on the way down. Make this ride a longer ride about 40mins.
Weeks 2 and 3
(1) Ride on the flat, making sure you go for 30mins. Go a little bit faster than in week 1, but remember to still be careful.
(2) Make the course a little bit harder. See how fast you can do it and then try and beat your time.
(3) On this ride go off road ride to a river or park and practice riding of road, on grass and gravel. Also practice going up hills just be careful on the way down. Make this ride a longer ride about 40mins.
(4) On this ride, do a few sprints. Find a park and mark out 50m (you dont have to be exact) and then race up and down it, having two minute rests in between each one.
Training Programme for 10 -13 Years (More Experienced)
These children will be riding 9 10 kms depending on venue.
This programme is a rough guide, and days and length of time will depend on initial fitness. However, your child will need to be able to ride for 45 or more minutes. As a rough guide off road cycling usually takes twice the time the same distance would take on a pavement or road.
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Week 1 |
Week 2 |
Week 3 |
Week 4 |
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Day 1 |
Bike 30 min (1) |
Bike 40 50 min (1) |
Bike 40 - 50 min (2) |
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Day 2 |
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Day 3 |
Bike 30 40 min (2) |
Bike 35 - 45mins (2) |
Bike 40 55 mins (3) |
Bike 35mins (2) |
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Day 4 |
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Day 5 |
Bike 40min (3) |
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Bike 30min skills practise |
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Day 6 |
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Day 7 |
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Bike 40 min - skills |
Bike 40 min - skills |
Event |
Where possible all your practises should be off road, even if its just on the local playing fields.
Week 1
(1) Ride on the flat, making sure you go for at least 30mins.
(2) Make it interesting. Make a course for yourself that takes you over some bumps (tree branches are good for this). Practice going in between trees. If you dont have any trees near by, use some cones or an old pair of shoes.
(3)On this ride go to a river, wood, or park and practice riding on dirt track, over roots, grass and gravel. Also practice going up and down slopes just be careful on the way down. Make this ride a longer ride about 40mins.
Weeks 2 and 3
(1) Ride on the flat, making sure you go for 35 - 45mins. Go a little bit faster than in week 1, but remember to still be careful.
(2) Make the course a little bit harder. See how fast you can do it and then try and beat your time.
(3) On this ride go to a river bank, wood, or park and practice riding on dirt track, over roots, grass and gravel. Also practice going up and down slopes just be careful on the way down. Make this ride a longer ride about 40mins.
(4) On this ride, do a few sprints. Find a park and mark out 50m (you dont have to be exact) and then race up and down it; having two minute rests in between each one.
