At PPYCC, we believe every rider should enjoy the journey – whether you’re just starting out or dreaming of racing at the highest level. As young cyclists grow, their needs, goals, and approaches to training naturally change. What stays the same is the importance of having fun, developing good habits, and building a love for the sport.
This guide outlines what cycling might look like at each age and stage – from Youth E and D riders enjoying the thrill of club sessions and local races, to Junior riders training for national-level competition. You’ll find age-appropriate advice on riding, racing, training, and balancing life outside of cycling too.
Youth D (9-10) and younger riders
At this stage, the most important thing is having fun and staying active:
- Ride your bike regularly, at weekends and midweek in summer
- Join PPYCC Saturday club sessions
- Try local events like the Wednesday night track racing league
- Get involved in a range of other sports and active play to build balance, coordination and fitness.
There’s no need for structured training. Just ride, play, and enjoy!
Youth C riders (11-12)
This is a great age to develop core cycling skills while continuing to enjoy other sports:
- Ride regularly year-round, mixing weekend rides with midweek sessions
- Practice skills like cornering, track stands, braking and accelerating
- Attend club sessions and explore different race types and venues
- Race locally, and consider events such as Regional Youth Omnium, Open Track Events, and possibly a National Circuit Race Series round.
Youth B riders (13-14)
Training and racing become more consistent, but variety and enjoyment are still key:
- Ride about four times per week
- Use roller or turbo sessions to keep riding through winter
- Continue with other sports to reduce injury risk and support balanced development
- Race regularly and target larger events such as Regional Omnium Series, National Circuit Race Series, Youth Tour of Assen (a great experience for your first European race in the Netherlands) and National Omnium Final or Track Nationals if you qualify.
At this stage, some riders benefit from following a ready-made training plan from platforms like Zwift or TrainingPeaks. This gives structure without needing a coach and can help prepare for key races while keeping things interesting.
Youth A riders (15-16)
Training becomes more structured, but it should still fit around school, family, and other commitments:
- Ride at least four times per week, and more when appropriate
- Use structured training sessions or online training plans to guide your development
- Increase your focus on road racing, including higher training mileage
- Target Junior Road Race Tour events, including the Junior National Championships
It’s important not to overtrain. Riders don’t need huge weekly hours to succeed. For example, PPYCC riders trained 8–10 hours per week as Youth A riders and went on to achieve top results in national and European races. Many Youth A riders train more than they need and risk burnout. Progress and consistency are more important than raw volume.
Eating well
As training increases, good nutrition becomes essential – but that doesn’t mean following a special or restrictive diet. Special diets are not necessary.
British Cycling emphasises a simple, balanced approach: plenty of fruit, vegetables, whole grains, protein, and healthy fats. Occasional treats are perfectly acceptable – at this age, food is fuel. Parents and carers should help ensure riders are eating enough. Even with healthy meals and big appetites, growing teenagers training 8–10 hours per week may only just meet their energy needs – especially when also managing school, other activities, and growth. Inadequate energy intake can lead to fatigue, impaired training adaptations, illness, or injuries. The message is simple: focus on balance and quantity, not special diets. For further guidance, including sample meal options and what to eat before, during, and after training, check British Cycling’s nutrition knowledge hub here: British Cycling – Nutrition.
Working with a coach
Some riders may choose to work with a coach at this point, but it’s not essential – it depends on the individual. It can certainly be beneficial in helping riders to attain ambitious goals they may have at a national level or beyond. Previous PPYCC riders who later turned professional have written their own advice on working with a personal coach.
Lukas Nerurkar writes about his rider journey with PPYCC, how he started using a personal coach at age 17 and how this taught him not just how to train, but how to recover, balance life, and grow steadily into a well-rounded athlete.
Felix English writes about receiving his first personal coach at 14, explaining how this sharpened his training and boosted results, yet weekend rides with friends and wider club learning remained equally vital to his ongoing progress.
Junior riders (17-18)
At Junior level, many riders increase their commitment to the sport while continuing to balance training with rest, studies, and recovery:
- Train most days of the week, with regular rest periods
- Compete in National Junior Road Races and local league races
- Male riders should aim for A league and female riders for B league at Wednesday track meetings (check for changes each year)
- Consider joining a Junior team to gain team racing experience at national events
Most successful Juniors train 12–14 hours per week, sometimes more during training camps, but often less during busy racing periods. High quality, consistent training is more important than high volume.
Nutrition remains vital: Special diets are not necessary, but maintaining a balanced, high-energy intake is crucial. Even with large meals, energy needs may be underestimated. Focus on consistency – eating enough, in a variety of foods, and avoiding unnecessary restrictions supports recovery, performance, and wellbeing.
Key Principles for All Riders
- Race across different disciplines – track, road, circuit, and cyclo-cross – to build skills and avoid burnout
- Use platforms like Zwift or TrainingPeaks to add variety to your training sessions
- Continue with other sports to stay physically well-rounded
- Progress consistently – not by chasing high hours, but by staying healthy and enjoying the journey.
- Support training with enough balanced, calorie-sufficient food – special diets are not necessary.