How to Train the Week Before a Bike Race


Cyclists need to be in peak form when entering a bike race. Race day is the culmination of months of training and planning. Your goal is to enter the race well rested, but focused and on top of your game. The training methods you use the week leading up to the race are important for mental and physical preparation.

Reduce the volume of your training by 30 to 50 percent in the week before the race, according to Total Cycling Performance. Maintain the intensity of your workouts, but scale back the frequency.

Ride shorter intervals at your race pace a couple times during the week before the race. Pedal for three to five intervals lasting 90 to 120 seconds each on Monday–then repeat the same workout on Thursday.

Ride a short and easy workout on Tuesday and Friday. Keep your time at an hour or less with low intensity.

Ride for 30 to 60 seconds gradually increasing your cadence, three or four times on Wednesday, then do the same for 30 seconds three times on Saturday. Sunday is race day.


Ride mainly to stay sharp the week before your race. Your fitness level should already be where it needs to be. Listen to your body and consider taking a day or two off the week prior to the race if you feel you need the rest.