Cycling routes

Getting out of cambridge tends to use fairly busy roads, but there are some lovely, quiet lanes just a few miles out. Most of the routes have some overlapping areas, so the can be mix and matched to make new routes! 
All routes start from Brookside, and if you have any route suggestions, email them to Cycling@CUTriC.com
Remember to wear a helmet and follow the highway code!


Easy (<20 miles, generally flatter):




Medium (20-30 miles, with some hills):




30 miles (tuesday evening changing route): http://www.mapmyride.com/routes/view/1583541598

Hard (longer >30 miles, with some harder hills):


Hilly 55 miles (Caution: this has a little bit of dual carriageway and some dangerous junctions near Royston): http://www.mapmyride.com/routes/view/1583551513

Turbo Training Sessions

Session 1

  • 10m easy spinning, warm up.
  • 8m single leg drills. 4m each leg.
  • 8m last 10 seconds max cadence.
  • 3*5m effort, 3m recovery. Efforts should be at 80%, in a gear such that a rpm of 80-90 is hard but maintainable over the time.
  • 10m cool down.

    Session 2

  • 10m easy spinning, warm up.
  • 10m single leg drills.
  • 20m block, increasing effort every 4m.
  • 5m recovery
  • 5m microintervals. 40s at 90%, 20s recovery.
  • 10m cool down.

    Session 3

  • 10m easy spinning, warm up.
  • 8m spin ups. In a low gear, increase cadence to max and hold for 30 secs, winding down for the rest of the minute.
  • 4*5m overgearing, 3m recovery. During the efforts go in the highest gear possible to maintain an rpm of about 60.
  • 10m cool down.

    Session 4

  • 10m easy spinning, warm up.
  • 3*8m tempo effort, 4m recovery.
  • Pyramid. Effort/Recovery: 10/50, 20/40, 30/30, 40/20, 30/30, 20/40, 10/50
  • 10m cool down.

    Session 5

  • 10m easy spinning, warm up.
  • 10m single leg drills.
  • 6m fast riding increase cadence, 2 mins easy.
  • 5m fast riding higher gear, 2 mins easy.
  • 4m fast riding increase cadence, 2 mins easy.
  • 3m fast riding higher gear, 2 mins easy.
  • 2m fast riding increase cadence, 2 min easy.
  • 10m cool down.

    Session 6

  • 10m easy spinning, warm up.
  • 5m alternating 30 seconds standing/30 seconds seated. Keep body still and just use legs, focus on core and quad strength.
  • 2*(10m final 15s max cadence, 5m single legs)
  • 10m cool down.

    Session 7

  • 10m easy spinning, warm up.
  • 6m single leg drills.
  • 3*6m effort, 3m recovery. Build effort during the 6 minutes, to max in the last minute.
  • 6*Sprint efforts. Sprint for the last 20s of each minute.
  • 10m cool down.

    Session 8

  • 10m easy spinning, warm up.
  • 10m single leg drills.
  • 20m aerobic threshold. This shouldn't feel easy but manageable throughout whilst having to concentrate.
  • 5m recovery.
  • Pyramid. Effort/Recovery: 10/50, 20/40, 30/30, 40/20, 50/10, 40/20, 30/30, 20/40, 10/50.
  • 10m cool down.