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How to Start Training for a Race
A Guide for Women Getting Into Bike Racing
Whether you're new to cycling or finally ready to pin on a number, preparing for your first race can feel like a big leap. But with the right approach, it’s an exciting goal.
Here’s how to start training for your race, whether it’s a crit, sportive, gravel adventure, or road race.
Have a plan
Before you jump into training, take time to map out what kind of racing you want to do. Are you targeting a short, punchy criterium? A hilly road race? A long-distance sportive?
Knowing your goal races in advance will shape everything about your training. Different types of events demand different types of fitness.
Short races require sharp bursts of intensity.
Longer races demand endurance and consistent power.
Hilly races call for repeated climbing efforts and confident descending skills.
Once you’ve decided on your events, look at the course profiles. Is there a lot of climbing? Will positioning be key? Are there technical corners? These details will help you tailor your training and ensure you're preparing your body (and mind) for exactly what it will face on race day.
Tip for women: Don’t be afraid to start small. Local crits or club league events are brilliant for getting started and building experience in a fun and supportive environment.
Need help creating your training plan? Join LC__CC for access to structured training plans tailored for different goals, fitness levels, and time constraints.
To race well, you need both endurance and top-end power. That’s why your training should include a mix of base training (longer, lower-intensity rides) and intensity (short, hard intervals).
Base training builds aerobic endurance the kind of fitness that keeps you strong throughout long races, helping you resist fatigue in the final kilometres. If you don’t have time mid week save endurance rides for the weekend they should be 2hrs+ at a steady even pace.
High-intensity efforts improve your ability to attack, respond to surges, and sprint for the finish line.
If you’re short on time, intensity gives you the most bang for your buck. But don’t skip your base work. A strong aerobic foundation makes your hard efforts more effective and repeatable.
For busy women juggling work, family, or other commitments, don’t worry if your weeks aren’t perfect. Consistency is more important than perfection. Even a couple of well-planned sessions a week will add up over time.
Practise Race Skills
Fitness is only half the equation. Race craft is the secret weapon of experienced riders and it’s something you can absolutely practise, even before your first race.
Here are some key skills to work on:
Sprinting
Many women avoid sprinting because it feels awkward or unfamiliar. But it’s a skill and like any skill, you can improve it. Try sprinting for town signs on group rides, or doing short all-out efforts on quiet roads.
Cornering
Confident cornering can win (or save) races. Practise taking corners in your drops for a lower centre of gravity and more stability. The more you practise, the faster and safer you’ll feel.
Group riding & chain gang
Learn to ride closely and smoothly with others. Practising a chain gang with your club or friends will help you get used to fast, tight group riding crucial for racing.
Out-of-saddle efforts
Getting comfortable riding hard while out of the saddle, whether on climbs or sprints, builds power and balance.
These skills are essential regardless of the discipline. Practise them regularly and they’ll start to feel second nature helping you stay relaxed and confident when it counts.
Managing Pre Race Nerves:
We all get nervous when we start something new, everyones first race is always exciting but pre race nerves can be quite overwhelming. Mentally preparing before your race, your first few months of racing, expect to feel nervous before each race, it’s normal and part of the fun. Pre race nerves do fade the more you race but as you level up to bigger races you’ll still get pre race nerves.
It’s the not knowing which can cause the nerves, focus on what’s on you can control before going into a race, and don’t fixate on what result you want. Focus on just making sure you enjoy and learn from your first few experiences of racing.
Final Words
Training for a race isn't just about numbers or suffering through intervals. It's about discovering what your body can do, pushing yourself, and growing in confidence.
Have a plan, train smart, practise your skills and most of all, enjoy the process.
There’s more than just road racing. Explore these options:
Crit Racing (Short, fast circuits, more technical, fast cornering)
Road Races (Longer, mass-start)
Time Trials (Just you vs the clock)
Gravel or Adventure Races ( endurance, skills)
Track Cycling (Velodrome-based, high intensity, sprint)
