7.5 km Cyclothon – Beginner Training

Basic training should focus on comfort, confidence, and safe riding. Beginners are advised to start cycling 3–4 days a week for short distances of 3–4 km and gradually increase up to 7–8 km at an easy, conversational pace. The emphasis should be on maintaining a steady rhythm, practicing smooth braking and turning, and becoming familiar with basic road awareness and hand signals.

Light stretching before and after rides, along with simple strength exercises such as squats or core workouts, can help improve comfort and reduce fatigue. Adequate hydration and a light snack are sufficient for this distance, making it ideal for first-time cyclists, families, and casual riders.

24 km Cyclothon – Endurance Training

Training should aim to build endurance and consistency. Participants are encouraged to train for about 3–4 weeks, cycling 4–5 days a week. Short rides of 8–12 km on weekdays help improve stamina, while one longer ride of 15–20 km each week prepares the body for sustained effort, gradually building up to the full 24 km distance.

Riders should practice maintaining a consistent pace, using gears efficiently, and riding continuously without frequent stops. Supporting this with basic strength training, proper rest days, and regular hydration is important. Carrying water and light snacks during longer rides helps maintain energy levels.

Above all, wearing a helmet, ensuring the cycle is well-maintained, and following road safety rules are essential to completing the 24 km ride confidently and comfortably.