If you want to take your riding ability to a new level through road cycling training, you will have to devise a very good training schedule and make sure that you stick to it.

Remember that a good training program will not just focus on one element (eg riding your bike), it will include cross training sections and a commitment to developing all-round fitness.

Depending on the type of competition you will be involved in with your road cycling, you need to customise your training regime to suit.

Many road cycling races are long distance events. In order to fully prepare your body for the challenge of these events you need to start doing long and steady rate rides at low intensity. This will encourage your body to metabolise fats.

A second key element of a well-balanced training program will be threshold training. This is where you increase the speed at which your body hits its anabolic threshold, and over time your capacity to maintain higher speeds will increase.

Remember that as you start your training program your body will not be fully prepared, so it is best to ease into it.

Choose a route that builds up slowly rather than trying to win the Tour de France in one week!