The Rutland Difference Rutland Rewards 30 Day Test Ride 1 Hour Delivery Slot Price Match Promise Free Click & Collect

Earn Rewards Points

Our Customer Rewards scheme allows you to earn points every time you shop with us. The points you earn can be used to spend on products both online and in store. You can spend your points as soon as they're on your account, so you won't have to wait around for your savings.

Signing up to the Customer Rewards scheme is free, and the points you earn can be used both online and in store. You can spend your points as soon as they're on your account, so you won't have to wait around for your savings. Rewards Points are valid for 12 months from purchase date.

Any bike purchased using 0% finance and/or Cyclescheme (or other employee salary-sacrifice scheme) is excluded from this offer.

Read more about Rutland Rewards

30 Day Test Ride

All the convenience of buying online, without the risk
When you buy a new bike at full RRP from rutlandcycling.com, you can now benefit from the added reassurance of our Rutland 30-day test ride. Once your new bike arrives, you can ride it as your own for 30 days, and we're confident you'll love it! However, if it's not right for you, we'll exchange it for another model. (There's a nominal charge of £10 for us to collect your bike - just make sure you keep the box your bike arrived in.)

On which bikes is the 30-day test ride available?
The Rutland 30-day test ride is available on all full price, non-discounted bikes available for home delivery on rutlandcycling.com. It is not available on discounted or special offer bikes, click and collect bikes, bikes bought on finance, bikes bought through Cyclescheme, or bikes bought in store. This offer is only available on bikes delivered to mainland UK addresses.

How does the test ride work?
Your 30-day test ride starts from the date your bike is delivered. You must notify us by email within 30 calendar days of delivery that you intend to return the bike within this scheme. This offer applies to all bikes purchased on or after 14th August 2014. To ensure you remain eligible, we would ask that you adopt a 'fair usage' attitude during the test ride period, and make sure there is no damage to the bike outside of the minimal wear you would expect from a bike ridden for 30 days or a few rides. Please note that any damage to the bike, including damage from incorrect assembly, will invalidate the test ride.

How many times can I use the 30-day test ride?
We will allow up to two exchanges within this scheme.

Full T's & C's

1 Hour Delivery Slots

Choose our Interlink Predict Priority service and avoid the hassle of waiting around all day for your delivery. Interlink will notify you of your one-hour delivery window by SMS and email, and you can track the progress of your delivery on a real-time map, all the way down to a final 15-minute time slot.

Furthermore, if you find yourself busy on the day of delivery, Interlink will off you rescheduling options, both the night before and on the day, so you can select an alternative delivery date, deliver to a nominated neighbour, leave the parcel in a safe place, collect your parcel from your local Interlink depot, or upgrade to delivery before 1200.

This service is available on most items, but does exclude bikes. If you require a 1 hour delivery slot for your bike delivery then please call our customer service team who can book this service for you over the phone.

Interlink Predict Priority is a premium delivery option. Additional charges apply.

Delivery Information

Price Match Promise

Price is important to everyone these days, so we regularly price check our competitors to make sure we have the best offers for you — but if you see the same product cheaper from one of our listed competitors, then get in touch and we'll do our very best to match the price.

Please note that we can only price match identical items (including size and colour), which are in stock and available for immediate delivery. Comparison price includes all delivery charges.

Ask us to Price Match

Free Click & Collect

Our Click & Collect service offers all the benefits of shopping online, combined with an award-winning retail experience in one of our stores.

Simply order your items, select Click & Collect and pick up your item at a time that's convenient for you - our stores are open 7 days a week. Best of all, the service is completely free.

Don't live near our stores? Use our Collect+ service to collect your package from one of the (many) locations near you.

Find out more

Preparing For An Ironman - My Training Plan | Rutland Cycling

   Words by Adam

   on 29/08/2013 18:52:00

Rutland Cycling sponsored athlete, Ben Kenneally is currently training for his first Ironman which will see him endure a 2.4mile open water swim, a 112 mile Alpine cycle and then run a full marathon! In this post, Ben runs us through the strict training plan he is following to prepare for his first Ironman.

ben-kenneally-ironman-paris-nice-rutland-cycling-turbo

So, training. Not going to lie, it’s a pretty important component in preparation for an Ironman – one of the longest and toughest endurance events in the world. But how does one just jump into the daunting world of triathlon, with little or no experience, ensuring that you hit the ground running with enough direction and drive to keep the wheels rolling? Yes, all 3 puns intended.

Me? Whilst I have never done any running before signing up, I do have some cycling and swimming experience. I have cycled (semi)competitively for a few years now, for both my University and local club in various disciplines, at various levels (and even more varied success).

At school, the summer terms were tainted with compulsory swimming training. Despite being a big cricket fan, I was drafted into the (sub-par) school swimming team to bulk out the squad. It was tough. What I lacked in tanned skin tone, I made up for in goggle marks – a great trade, by anyone’s standards. However, it did leave me with a residual inkling of how to swim. 6 years later, I find myself voluntarily repeating the drills I so hated, as I meander methodically up and down the pool. Swimming in a straight line is still not my forte.

On my return to England and start of ‘proper’ training in January, I was in this situation:

ben-kenneally-ironman-image-1

My running had already seen a massive improvement from my spurious training in South America, but still at less than 2/5ths of the distance, there was a lot to be done.

The Plan

I started my training plan by looking at the end – what is my goal? “Come the 23rd of June, I need to be able to complete an ironman”. However, I can’t just aim to do a couple of practise Ironmen before then. In fact, I can’t even afford to run a complete marathon before then, even though that’s just one of the 3 disciplines I’ll need on the day! “Why?” The issue here is recovery. At the long distances required in the running and cycling disciplines, as a beginner, the recovery time needed would prevent further training, and so is not the most effective training plan.

The same basic training sessions translate across all the sports, with endurance sessions necessary to get your body used to the distances for the event, and the shorter, more intense sessions used to try and actually improve your technique and aerobic capacity. The shorter, higher intensity sessions are also ideal for those more pushed for time, requiring shorter, but just as effective, training sessions.

So, the idea is to get in:

  • 1 x long session - to build endurance (the main goal),
  • 1 x shorter, higher intensity session - to build aerobic capacity (to try and go faster),
  • 1x ‘medium’ session - to really focus on technique (to make it a bit easier)

for each discipline. I needed to spread the sessions evenly across the week allowing for 1 day off from training every week, and build the training plan such that every week increased in training volume, until the 4th, which was a ‘recovery week’ where the volume of training is cut (see below for an example of the volume building). The importance of recovery time cannot be stressed enough! And eating. Eat EVERYTHING. That’s pretty key too.

This is how my training plan looks:

  • Week 1 - 12 hours
  • Week 2 - 14 hours
  • Week 3 - 16 hours
  • Week 4 - 10 hours 'Recovery week'
  • Week 5 - 13 hours
  • Week 6 - 15 hours
  • Week 7 - 17 hours
  • Week 8 - 10 hours 'Recovery week'

In terms of discipline training compatibility, running and cycling are the two that use the most similar muscle groups, and so I took this into consideration when planning the endurance sessions (which are scheduled later in the training week, ideally just prior to the rest day). Then, I just had to synchronise my training plan to my social and work life to get the best fit!

ben-kenneally-ironman-image-2

This schedule above shows the order of the sessions, but the specific details of the sessions should be based upon your fitness and your goal. The plan is purposely not linked to specific days of the week, so that you can synchronise it with your social and work life. [For example, weekends are where I tend to socialise, and so I have chosen Day 7 to correspond to Saturday, as Day 1 is a shorter day than Day 6.]

An example week plan is included below, but for someone starting training, the plan would be a lot less intense. It’s advisable to follow the 10% rule, where you don’t increase the duration of any discipline by more than 10% week to week.

ben-kenneally-ironman-image-3

I hope this has given you a little insight into my training plan. In my next post I will tell you a little more about the training plans I have for each of the 3 disciplines (Swimming, cycling & Running) and give you my top tips for improving your technique and efficiency.

Note: we are delighted to announce that Ben came 14th in his age group in the Ironman Nice triathlon – his first ever triathlon!  A fantastic performance – very well done, Ben!

Related Content

Share this Article

Search Articles

Recent Articles

Rutland Cycling Verdict "The best execution of a plus-sized bike I've ever ridden. The Levo FSR offers incredible traction through the corners, great grip as you're climbing and overall it provides a really stable, confidence inspiring ride." Features: 530 watts of pedal-assisted power, SRAM GX1 gearing, SRAM Guide R brakes, 140mm Rockshox Yari RC fork, Fox Float rear.... More Video Review: Specialized Turbo Levo FSR Comp 2017 Electric Mountain Bike
We're giving you the chance to demo a brand-new Specialized Levo e-mtb for FREE* throughout November. All you have to do is answer a few simple questions and then you'll be ready to book your free 48-hour demo slot at your closest store. REGISTER FOR YOUR FREE SPECIALIZED TURBO LEVO DEMO HERE Specialized Levo Demo Offer; What you.... More Specialized Levo Electric Bike FREE Demo Offer
Near perfect rendition of the entry level road bike. Giant's Contend SL 1 Disc is a great bike for anyone with only a few personal preferences preventing a perfect score. Buy it! Price: £1,148.99 Discipline: Road Usage: Sportives and.... More Giant Contend SL 1 Disc 2017 Review
Fancy riding a brand-new 2017 Giant or Live bike for Free? Now's your chance as we're personally inviting you down to our Giant Rutland store, at Normanton, to ride our 2017 Giant demo fleet. To book out your favourite 2017 Giant bike, call 01780 720888 or email our Giant Rutland Store, before Sunday 30th October. Simply.... More Demo your Dream 2017 Giant Bike for FREE!
Rutland Cycling Verdict "It’s powerful, it’s effective, but it’s smooth and it’s refined. It’s not harsh like some race bikes used to be, it’s something which you can get on and enjoy and let’s face it, it’s a pretty good looking bike too!" Features: Shimano Dura-Ace R9100 Groupset, Fulcrum Racing Zero C17, Countervail Composite Technology, Vision Metron 5D.... More Video Review: Bianchi Oltre XR4 Dura-Ace First Impressions
Rutland Cycling Verdict "The Powerfly isn’t simply about climbing higher, riding further or exploring more; it’s also about having incredible fun in the process." Features: RockShox Deluxe RT3 RE:aktiv, RockShox Pike RC 150mm travel, Bosch Performance CX Motor, SRAM EX1 Driverain, Bontrager finishing kit. Highlights: Bosch performance motor provides control to attack technical climbs, frame.... More Trek Powerfly 9 LT Plus First Ride Review
Fresh off the boat, we've managed to snag ourselves one of the new Giant Contend SL 1 Disc Bikes to put through its paces. Chances are you haven't heard of the Contend before, but I'm sure it'll look familiar. For 2017 Giant have split the range of Defy bikes into two models, with the Carbon models remaining.... More First Impression: Giant Contend SL 1 Disc 2017
In this guide, we show you how to find the right size Frog Bike for your child. Helping your little ones build their confidence and enjoy their first experiences of cycling is so important – it sets them up for a lifetime of healthy, active living. Getting the right size of bike is crucial – we know that children grow.... More Frog Bikes Sizing Guide
Eagle-eyed Bianchi enthusiasts will have no doubt spotted the new Bianchi Oltre XR4 CV being debuted by Bianchi sponsored Lotto NL Jumbo riders at the Tour de Suisse back in June. Then if you were watching the Tour de France you will have seen George Bennet and co. at Lotto-Jumbo smashing stages aboard the latest incarceration of the aero-Oltre. But,.... More First Ride: New 2017 Bianchi Oltre XR4 CV
Rutland Cycling Verdict "A light, agile, and composed bike, which provides ultimate grip for all situations" Features: 135mm rear travel Rock Shox Monarch RT, 150mm Rock Shox RC Pikes, 2.8 inch Maxxis tyres, WTB i45 Scraper rims with Hope Pro4 hubs, Race Face finishing kit. Highlights: Immense Grip, Stable and confident at speed, Climbs well Lowlights:.... More Santa Cruz Hightower C 27.5 Plus S Review
Cycle to Work is a government scheme, aimed at making cycling more affordable and accessible for commuters and leisure riders. It's a simple three-step process, which will help you save up to 42% on a brand new bike, cycling accessories or a combination of the two! Find out how the Scheme Works Step 1 - Choose.... More Cycle to Work at Rutland Cycling
Transport Minister Robert Goodwill officially opened Cambridge station’s new £2.5 million CyclePoint at a special ceremony on Monday 27 June. Abellio Greater Anglia’s impressive new complex offers 2850 safe and secure spaces undercover, in a dedicated facility, covered by CCTV, open 24 hours a day, free of charge, and is the biggest and best facility of its type.... More Official opening of Cambridge Station's Cyclepoint - largest station cycle hub in UK
To celebrate National Bike Week (11th-19th June), we're offering a FREE Bike Safety Check all week, at all of our 10 stores – a great opportunity to get your bike checked over ready for your summer cycling. The free check-up, which usually costs £20, involves a Rutland technician inspecting your whole bike and all its components, to make.... More Free Bike Safety Check at Rutland Cycling - National Bike Week 2016
The Rutland Cycling and Active Cycling Hero winner recently picked up his prize. Now the training really begins, he told us... Picking from our shortlist of 12 Cycling Heroes, more than 2,000 Active readers voted and Jason Skinner of Bourne, Lincolnshire was chosen as the winner. Jason visited us last week to pick up his prize and get fitted by.... More Active Magazine's Cycling Hero Winner: Jason Skinner
Rugby legend and current President of the Rugby Football Union, Jason Leonard OBE, is to take on the challenge of riding the Tour of Cambridgeshire Gran Fondo in June in support of the ATLAS Foundation. The charity was founded by Leonard, along with other rugby and corporate heavyweights, in 2015 to raise people out of disadvantage around.... More Jason Leonard Swaps Packs for Pedals
To celebrate the launch of our new Road Department at Rutland Cycling Histon, our summer series of free evening road rides from Histon start on Tuesday 3rd May. Each week you’re invited to join us and enjoy the chance to ride the latest men’s and women’s road bikes from the world’s best brands, with expert advice from.... More Summer Road Rides at Histon
That poor lonely bike that sits in the corner of the shed has served you well. You’ve sweated it out together on the climbs, it carried you to and from work for all those years. Yep, together you’ve seen it all; Wind, rain, hail, snow, sunshine. Where would you be without ‘Ol’ Faithfull’? Unhealthier, miserable and short.... More The Big Rutland Trade-in Scheme at Rutland Cycling
A Brompton is the perfect bicycle for the urban environment. It folds down to a portable, practical size so can be taken on all kinds of transport and also can be taken inside your house or office, so it is a lot less likely to be stolen. So we’re delighted to now be stocking Brompton bicycles at.... More Brompton now at Rutland Cycling
The all new Trek Domane SLR is here. This amazing range of bikes features Iso speed technology in the seat stay and headset to deliver bicycles that are as stiff as an Emonda and yet more comfortable than anything you have ever ridden. The rear Isospeed decoupler is fully adjustable and can be tailored to suit your weight,.... More New: Trek's Domane SLR Road Bike Review
Frog have just launched a brand new series of bikes called the ‘Union Jack’ range, no doubt playing on the fact that these bikes are officially now ‘Made in Britain’ (read our article about the new Frog factory in Wales). There are nine bikes in the range from a pedal free balance bike, up to a 26.... More New: Frog Union Jack Range of Kids Bikes
On one hand the MTB community can embrace new technology that helps to make us faster and enjoy the ride more. The dropper post for instance, nobody remembers fondly the endless routine of putting the post up or down throughout the course of a typical ride? That said we can take on the appearance of a bunch.... More New: Specialized Levo 2016 E-Bike Review
The 12th edition of the Rutland-Melton International CiCLE Classic takes place on Sunday 24 April 2016 this year and promises to be bigger and better than ever. With just under five weeks to go to the race, CiCLE Classic has just announced  highlights of the race are to be aired on Channel 4, alongside the news that.... More Rutland CiCLE Classic 2016 Preview
Our dedicated E-bike centre at our Whitwell store is beginning to take shape, with over 40 e-bikes now available to buy or hire. So we sent one of our staff riders, Mike Lear, out on the Scott E-Aspect 720 to see what all the fuss was about when it came to electric mountain bikes. As a.... More E-bike Review: 2016 Scott E-Aspect 720
We are delighted to announce the opening of our dedicated e-bike centre at our Whitwell store, with over 40 bikes now available to buy and hire, come along and chat to one of our trained e-bike specialists today. The range varies from the more casual e-hybrid bikes from the likes of Raleigh and Ebco, to specific e-mountain.... More New E-Bike Centre at Rutland Cycling Whitwell
Need help choosing the best car rack for transporting your bike? We take a look at the four main types and assess the pros and cons, so you can select the best option to suit your needs.What's more, throughout this month we're offering a free fit service at all of our stores, simply ask a member of.... More A Buyer's Guide To Car Racks