If you are new to cycling, or the RideLondon-Surrey 100 will be the furthest you have ridden by some distance, then it’s time to get out on the bike in order to start building your fitness.

Experienced riders typically embark on a period of base training through the winter in order to build a solid foundation of aerobic fitness before the sportive or racing season ahead.

That’s even more pertinent if you’re new to the sport or are significantly increasing your mileage. Slow and steady wins the race, as far as base training is concerned, and it’s important to steadily build your fitness and mileage through the months ahead so you’re prepared to ride 100 miles come August 2. Remember, the main event is six months away so don’t panic – there’s plenty of time to build fitness.

Base training teaches your body to utilise oxygen as efficiently as possible, helping you to ride longer (and faster). Think of your fitness as a pyramid – the wider (i.e. stronger) the base, the higher the peak of form you can reach.

The key to base training is to right at the correct intensity. That intensity is often easier than you think and a general rule of thumb is that you should be able to hold a conversation while riding, but it’s more accurate to use a heart rate monitor and aim for your ‘endurance zone’, or, in other words, 60 to 70 per cent of your maximum heart rate. You can read more about how to set your training zones the specifics of base training here.

Don’t be daunted by the prospect of having to ride 100 miles in August. Set yourself tangible targets between now and then. That may be to ride 30 miles in February, 40 miles in March, 50 miles in April and so on. You don’t necessarily need to ride 100 miles ahead of the event itself. As a general rule, if you can complete 80 miles beforehand, then you’ll get through the day. The key, of course, is time in the saddle and come August you’ll be ready.

But what about the climbs?