EVENTS

Hotchillee “Road to Paris” no-nonsense 20-week training plan

Mar 2023

As spring starts to spring, it’s time to emerge from your winter slumber and start properly preparing for London to Paris by Tour de France.

This no-nonsense easy to follow training plan will take you from novice cyclist all the way to Paris.

Get on the Hotchillee Community App and, if you have any questions about this plan or your training, put a post in #training_plans and tag in @nikalascook

There’s no need for a heart-rate monitor, power meter or a turbo, all you need to follow it is a road worthy bike, basic cycling kit and a bit of grit and determination.

At this point you should be able to cycle at a steady pace for approximately an hour. If you’re reasonably active, even if not currently cycling, this should be well within your capabilities.

You’ll be doing three rides a week and you should compliment this with a couple of sessions of off the bike conditioning such as yoga or Pilates. This will benefit your riding and help safeguard you against injury. Premium Hotchillee members can join our live cycling specific sessions on Tuesday mornings at 0800 on Zoom.

Try to allow non-cycling days between each ride.

Keep an eye on the Hotchillee website for monthly training rides, virtual sessions and regular expert tips and advice www.hotchillee.com

Let's Ride!

Part 1: Weeks 1-8

This first 8 weeks of the plan build you up to a “metric century” 100km ride.

This is important as you have to have submitted evidence of a 100km to Hotchillee before the end of May and this ensures that you’re ticking this box with time to spare.

If you’ve been following our Spring Sizzler Training Plan, you’ll be heading into Week 6 of the plan. Continue with the two midweek sessions and build-up your weekend ride following this plan.

If you haven’t been following the Spring Sizzler but would prefer to do your mid-week rides on the Indoor Trainer, joining WOT (Watts on Tuesday) on Zwift or RGT, WOT (Watts on Thursday) on RGT or the Hotchillee Gain Train on Zwift are perfect sessions.

You can also download the Spring Sizzler Workouts to use anytime on Zwift or RGT from the Hotchillee website.

Week 1: Monday 6 March

Ride 1: 60 minutes

If you’re riding outside, try to pick a flat route on quiet or traffic free roads. Just get used to being back on a bike. Use your gears and regularly take the “talk-test” – you should be able to maintain a full conversation. As well as motivating each other this is a great reason for signing up with a friend.

Ride 2: 60 minutes

Repeat Ride 1

Ride 3: 60 minutes

This will develop into your longer weekend ride which we’ll be building up over the weeks.

The time specified is “actual riding time” not total elapsed time so it doesn’t include any stops.

Don’t forget the “talk-test” and get into the habit of having a sip of liquid every 10 minutes – don’t wait to feel thirsty. Drinking from a bottle while riding is a key skill so ensure you practice this.

Week 2: Monday 13 March

We’ll keep building up this week and you can stick to “full conversation pace” if you want. However, if you’re feeling good, you can lift the intensity a bit for some of the time on a couple of the rides.

Ride 1: 60 minutes

Try including a few 5-10 minute blocks in this ride where you lift the intensity a bit. Use the “talk-test” again and aim for being able to talk but only in short sentences. You might want to use a hill for this.

Ride 2: 60 minutes

Same as the first ride this week so, if you want, up the intensity a bit but don’t worry if you don’t feel like it.

Ride 3: 90 minutes

Stepping up to 90 minutes, you need to start thinking about fueling. Just like drinking, don’t wait until you feel thirsty. Right from the start of the ride, have a small snack, every 30 minutes. You’re not eating for that moment but for 20-30km down the road.

Check out this great article by top cycling nutritionist Nigel Mitchell.

As with drinking on the bike, you also need to develop the skill of snacking without stopping. If you’re not confident getting snacks out of your jersey pocket, consider using a bar or top-tube bag/box for easy on the move snack access.

Week 3: Monday 20 March

Up to two hours this week for your long ride and, if you didn’t do it last week, add some higher intensity efforts to your midweek rides.

Ride 1: 60 minutes

(See Week 2)

Ride 2: 60 minutes

(See Week 2)

Ride 3: 120 minutes

Don’t forget everything you’ve learned so far about pacing, eating, and drinking and you’ll be fine. Maybe plan your route to include a mid-ride café stop as this is a key part of cycling!

As it’s the last Sunday of the month, there will be Hotchillee Rideouts happening. These are a great opportunity to meet other London – Paris riders, get to know the Hotchillee Ride Captains and learn essential group riding skills. Go to the Rides and Activities Calendar to find out more.

Week 4: Monday 27 March

Brilliant work on having managed a 2-hour ride! This week is easier and gives your body a chance to recover and really adapt to the training you’ve done – yes, you’ll get fitter by doing less! Don’t be tempted to try and squeeze another long ride in.

Ride 1: 30-60 minutes

Keep the pace easy and just spin your legs.

Ride 2: 60 minutes

You can throw in some higher intensity efforts into this ride.

Ride 3: 60 minutes

Keep it steady.

Week 5: Monday 3 April

Ride 1: 60 minutes

Try to include 2 x15-20 minutes where you lift the intensity to that “only short sentences” level.

Ride 2: 60 minutes

Repeat Ride 1

Ride 3: 150 minutes

Remember those key principles of pacing, hydration, and fueling.

You want to be riding the majority of the ride at an intensity where you can easily chat. It should only be on climbs where things may get a bit spicier.

Sip on your bottle every 10 minutes right from the start of the ride and aim to be drinking 500-750ml per hour. This means you’ll need to factor in a bottle refilling stop.

Eat little and often, again from the start of the ride, taking on something every 20-30 minutes.

Week 6: Monday 10 April

Ride 1: 60 minutes

(see Week 5)

Ride 2: 60 minutes

(see Week 5)

Ride 3: 180 minutes

Remember pacing, hydration, and fueling!

Week 7: Monday 17 April

Ride 1: 60 minutes

(see Week 5)

Ride 2: 60 minutes

(see Week 5)

Ride 3: 210 minutes

Remember pacing, hydration, and fueling!

Week 8: Monday 24 April

Ride 1: 60 minutes

Just an easy spin at a low intensity to recover from a tough three weeks and to prepare for your metric century ride at the weekend.

Ride 2: 30-60 minutes

Repeat Ride 1.

Ride 3: 100km

Remember pacing, hydration, and fueling – schedule those bottle filling stops.

Don’t forget to send a link to your ride to Hotchillee.

There will also be Hotchillee Rideouts this weekend.

Part 2: Weeks 9-12

This next four-week block takes you from 100km to 100 miles (160km). Although this may seem like a rapid progression, from a physiological perspective, as long as you’re pacing, hydrating and fueling well, it’s not a huge leap. In fact, with the training you’ve done, you could probably go out and ride 160km tomorrow with a bit of grit and determination – but don’t put this to the test!

You’ll stick to the same three rides a week structure through this block and the midweek rides will remain at around the hour mark.

You’ll start off this block with an easier recovery week to consolidate your gains. Remember it’s during recovery that your body adapts and becomes stronger so don’t be tempted to squeeze in another long ride.

Week 9: Monday 1 May

Ride 1: 30-60 minutes

Just an easy spin at a low intensity to recover from your big ride at the weekend.

Ride 2: 60 minutes

Try to include 3 x 10-minute blocks where you up the intensity to a level where you could only communicate in single word answers.

Ride 3: 120 minutes

Keep it flat, keep it steady and just have an enjoyable spin.

Week 10: Monday 8 May

Ride 1: 60 minutes

Try to include 3 x 10-minute blocks where you up the intensity to a level where you could only communicate in single word answers.

Ride 2: 60 minutes

Repeat Ride 1 or, if it’s an option, join the Hotchillee Gain Train

Ride 3: 240 minutes

Remember pacing, hydration, and fueling!

Week 11: Monday 15 May

Ride 1: 60 minutes

(See Week 10)

Ride 2: 60 minutes

(See Week 10)

Ride 3: 300 minutes

Remember pacing, hydration, and fueling!

Week 12: Monday 22 May

This week sees the end of the Spring Sizzler Training plan if you’ve been following it. Good job and we’ll be repeating some of the workouts to see you through the next blocks.

Ride 1: 60 minutes

(See Week 10)

Ride 2: 30-60 minutes

Easy leg loosener ahead of Imperial ton at the weekend.

Ride 3: 100 miles/160km

You’ve got this!

There is also the opportunity this weekend to join a 100km Hotchillee Rideout which will be an idea opportunity for you to submit your seeding ride if you haven’t already.

Part 3: Weeks 13-17

Great work so far and Paris is now in sight!

You’ll then do your toughest three weeks of training where you’ll be doing two double ride weekends to prepare you for riding back-to-back days. Again, those fundamentals of pacing, hydration and fueling are the keys to multi-day success but you also need to focus a bit more on post-ride recovery. By the time you’re at this point in the plan, we’ll have posted blogs on post-ride recovery tips and multi-day success.

Week 13: Monday 29 May

Ride 1: 30-60 minutes

Just an easy spin at a low intensity to recover from your big ride at the weekend.

Ride 2: 30 minutes

Repeat Ride 1 or Spring Sizzler Workout SweetSpot1SS

Ride 3: 120 minutes

Keep it flat, keep it steady and just have an enjoyable spin.

Week 14: Monday 5 June

Ride 1: 60 minutes

Include 2 x 20 minutes where you lift the intensity to that single word answer level.

Or Spring Sizzler Workout SweetSpot2SS

Ride 2: 60 minutes

Repeat Ride 1

Ride 3: 240 minutes

Remember pacing, hydration, fueling and recovery as you’re riding again tomorrow!

Ride 4: 180 minutes

Don’t worry if your legs feel a bit stale to start with, they will ease!

Week 15: Monday 12 June

Ride 1: 30-60 minutes

Easy recovery spin

Ride 2: 60 minutes

(see Week 14)

Ride 3: 240 minutes

Remember pacing, hydration, fueling and recovery as you’re riding again tomorrow!

Ride 4: 240 minutes

Dig in, you’re almost there!

Week 16: Monday 19 June

Ride 1: 30-60 minutes

Easy recovery spin

Ride 2: 30-60 minutes

(see Week 14)

or Spring Sizzler Workout Threshold2SS

Ride 3: 100 miles/160km

Your final big ride before London to Paris by Tour de France, enjoy it! It’s another chance to log an Imperial Ton just in case it didn’t quite pan out in Week 12 or you were on the seeding ride.

There will also be Hotchillee Rideouts this weekend.

Week 17: Monday 26 June

A really easy recovery week to bank those gains. Take advantage of the extra time you have to double check all of your kit and logistics.

Ride 1: 30 minutes

Easy recovery spin

Ride 2: 30-60 minutes

(see Week 15)

or Spring Sizzler Workout VO21SS

Ride 3: 60 minutes

Keep it flat and steady. Double check all is good with your bike and get it in for a service if necessary…

Part 4: Weeks 18-20

Just under three weeks out and the hard work is done, the kilometres are in your legs and now it’s about tapering down so you’re fresh and ready for the London to Paris by Tour de France roll-out.

Do not be tempted to cram in any extra rides – especially long ones. You won’t gain any more fitness and you’ll just add fatigue to your legs. Trust in the training you’ve done.

Week 18: Monday 3 July

Ride 1: 60 minutes

(See Week 14)

Ride 2: 60 mins

(See Week 14)

or Spring Sizzler Workout AC2SS

Ride 3: 90 mins

Keep things flat and steady but, in the final hour, perform 5 x 10-seconds seated sprints using a low gear to really spin your legs fast.

Week 19: Monday 10 July

Ride 1: 30-60 minutes

Easy spin

Ride 2: 30-60 mins