Bicycle racing for almost anyone

I know we can get fancy about training programs, but my program is clear, simple and unemcumbered with jargon.

• Ride as much as I can to get a decent base (adapting the body to cycling again)
• then build up to race speed with extra 'intensity' rides
• then race some summer crits and track.

What does this involve? I've moved from well under 100km a week over winter to a regular 100+km a week for 3 weeks at about 26kmh, followed by 3 weeks of 130km+ at 28kmh. Now I'll lift to 150 at 30kmh, then 200km/week at 30kmh or higher. Doesn't sound like much - and it isn't - but it's enough to get the heart, lungs and legs back in the swing of things. I've ridden bikes for over 30 years, so I have some adaptations that allow me to get back into it without too much effort, but if you are a newbie to cycling be aware that slow and steady progress is best. I think I saw a 5 week guide to riding the Sydney to Wollongong ride recently, where in those 5 weeks you work up to 2 x 1 and a half hour rides on the bike each week. Now that's certainly enough to get you to Wollongong, but in what state? Euphoria at the achievement coupled with cramping and a general feeling of physical exhaustion, I'd imagine. Far better to at least double that to 10 weeks, more if you can, and work up to steady 2-3 hour rides at around 26-28kmh. It'll still be a stretch - on that course 90km feels like 120 - but you'll do it far more comfortably.

My rule of thumb - do 3 times race (or ride) distance per week for at least a month to adapt to the effort required. Let's call Sydney to Wollongong 100km as it's mostly uphill, except that last sweet bit. So you should be doing 300km/week in order to have adapted sufficiently. Less than that will see you suffer - which is fine, we can all achieve 'stretch goals' at times - but you will have pushed a bit too far and will risk injury or crashing through inattention. Underprepared, you will also be 'crawling' those last kays when you should be enjoying them!