Cycling coach Greg Meyland shares how to stay fit during isolation. Plus, he prescribes a daily training overview for our Swisse People’s Ride participants.

You might agree, cycling is the best way to feel mentally and physically well – now more than ever. And, while you can’t ride with your bunch, you can join them (and the pros) online thanks to platforms like Zwift and FulGaz if you have a trainer, or go for a solo outdoor hit out.

In fact, people are cycling more, bike sales are rising and stores are inundated with bike service bookings.

A recent Bicycle Network survey of more than 1,000 Australians also found 73 per cent are planning to use a bicycle to access essential services (shops, healthcare, work and education) in the coming weeks and months.

With so many people cycling, we asked Greg Meyland, UCI Dip 3 International Coach from Cycling Australia, for his advice on how to keep pedalling from home.

Before starting any training program, Greg recommends talking with your GP first to make sure you’re fit and healthy and that you understand the benefits and risks of cycling this winter. Remember, if you feel unwell you should stop training immediately and seek medical advice.

Next, get your trainer and/or bike properly fitted. If your bike is not set up correctly to suit your biomechanics you will be uncomfortable – and worse, risk injury. If you can’t speak to your local bike shop, here’s a helpful guide to a DIY bike fit.

Don’t forget to follow a healthy eating plan to ensure you don’t over or under eat for the week’s activities, says Greg. And, try to prioritise your sleep – getting between seven and nine hours a night.

If you are a beginner – new to bike riding or returning after a lay off – Greg recommends keeping your training volume and intensity low. This means, you should be able to maintain a singing voice while riding. Aim for the National Heart Foundation’s recommendation of 150 minutes of moderate intensity or vigorous intensity physical activity each week.

If you are a seasoned rider – like many of our Swisse People’s Ride participants – you can dial up your training at home, making it a little more prescriptive. See the following table.


MondayRide5 min 50% (FTP*) warm up

10 min 60%

20 min 65%

10 min 50% cool down
45 min
TuesdayRide5 min 50% (FTP*) warm up

4 x 5 min efforts @ 70%
with 5 min 50% recoveries

10 min 50% cool down
50 min
WednesdayDay off bikeSpend some time working
on breathing exercises,
Yoga or Qigong
ThursdayRide5 min 50% (FTP*) warm up

5 x 5 min efforts @ 70%
with 5 min 50% recoveries

10 min 50% cool down
60 min
FridayWalkTarget 60 mins at a
moderate pace
60 min
SaturdayRideRide at a light to moderate
intensity. Target a total ride
of 120 minutes. For example
(35K @ 17.5km/h avg.)
(40K @ 20 km/h avg.)
(50K @ 25km/h avg.)
120 min
5 min @ 50% (FTP*) warm up

2 x 20 min @ 70% with
10 min 50 % recoveries

10 min @ 50 % cool down

Walk 60 mins
125 min
Weekly Total460 min

* If you don’t know your Functional Threshold Power (FTP), take this test to find out and set your intensity from the result.

* All of the rides can be completed on a trainer or outdoors on your bicycle.

* If you complete intervals, keep them below 85% of your FTP and keep them short.

* Endurance training should not be excessive, stay around 65% of your FTP.

Follow us on social media @cadelroadrace for more insights about staying fit and strong, what the pros are up to in isolation and news from the Cadel Road Race community.