Training for First Timers
4 months is enough time to go from couch potato to being able to do the race in under 6 hours. You will not get fit however by thinking about it-you must do it!
4 one hour training session a week should be enough to get you there.
We recommend you contact your doctor before you start your training to ensure you have no medical conditions that may be aggravated by your training. Ask your doctor about your heart rate and what level he recommends you should train at (especially if you are over weight). Get used to taking your own heart rate or buy a monitor they are quite cheap and available in any sports store. It is very rewarding to watch your resting heart rate lower as you get fitter.
Start off slow, lots of walking. Then start to introduce either up hills or very slow jogging to you routine. Only do a couple of minutes at a time and gradually increase this as time goes by. If you are lucky enough to live near hills climbing them is a brilliant for high aerobic but low impact exercise.
Walking fast up hills will also strengthen your legs for cycling but obviously you will need to train on a bike as well.
Vary your exercise, time wise and levels you train at. For example one weekend do a long 2 to 3 hour cycle with out pushing yourself too much but the next weekend do 2 days of short strenuous cycling. Use the same routine with your walking/running. Choose a long 3 hour interesting route to walk one weekend and the next do 2 days of strenuous uphill walking or flat running.
You must also be able to train during the week, so look at your local gym if it is too dark or just look at where you live and look for circular routes for running and cycling from your front door if possible.
The main thing is to work out how to stay positive and be realistic. Pick a routine that fits into your lifestyle.