Cycling training in London: closed circuits, Richmond Park and the Royal Parks

For cycling training in London, closed circuits are the safest place for hard efforts: Lee Valley VeloPark in Stratford, Hillingdon in Hayes, Redbridge Cycling Centre at Hog Hill and Herne Hill Velodrome. Richmond Park cycling and the other Royal Parks suit steady rides, but pedestrians have priority and speed limits of 5 to 20 mph apply.

This guide sets out what each official page said when we checked it on 6 October 2026, the rules in the Royal Parks, and how to keep training through the winter. Opening times and prices change, so check each venue before you ride.

Closed road circuits in London

A closed circuit is a loop of tarmac with no motor traffic. For triathletes it is the best place to ride intervals, race-pace efforts and bike-handling practice, because you can concentrate on the effort instead of junctions and cars.

Lee Valley VeloPark road circuit, Stratford

The VeloPark in Queen Elizabeth Olympic Park has a 1-mile floodlit closed road circuit, run by GLL under the Better brand. For the week of 5 October 2026 it opened Monday to Friday 07:00 to 21:00 (times vary) and weekends 07:30 to 18:00, with last entry one hour before closing. Booking is required, up to 7 days ahead. Helmets are mandatory, only conventional or adapted bikes are allowed, headphones are not, and under-18s need signed parental consent. Pay and ride cost £7.60, and bike and helmet hire £13.50 (checked 6 October 2026). Our Lee Valley VeloPark road circuit guide has the full details and session ideas.

Redbridge Cycling Centre (Hog Hill), Hainault

Redbridge Cycling Centre is on Forest Road, Hainault, IG6 3HP, and is run by Vision RCL. The council's page describes purpose-built road, BMX and off-road tracks, with bike hire and coaching. The official pages we read did not state the circuit length, opening hours, prices or how individuals book. The phone number listed is for venue hire enquiries only. Check the Vision RCL and Redbridge pages before you go.

Hillingdon Cycle Circuit, Hayes (west London)

Hillingdon Cycle Circuit is on Springfield Road, Hayes, UB4 0LP. It is a 0.94-mile closed road circuit. The public can use it free of charge when it is not booked, but private events exclude the public, so check whether the circuit is booked before you travel. Hiring the circuit is paid online, and a hire needs a First Aider.

Herne Hill Velodrome, south London

Herne Hill Velodrome, at 104 Burbage Road, SE24 9HE, runs track, road and off-road sessions all year, including tasters for ages 8 and over. Riders need a helmet and gloves, must cover their shoulders and should arrive 30 minutes before the session. The venue's FAQ explains its accreditations. Booking and session prices are on the venue's website; its FAQ also explains what is included in a track session.

Closed circuits compared

Richmond Park cycling and the Royal Parks

The Royal Parks have more than 32 miles of road and 27 miles of off-carriageway cycle paths, according to their cycling policy statement. They are popular with cyclists, and they share space with walkers, runners, children and wildlife. The main rules are:

• Pedestrians have priority. Slow down and give way.
• Keep to the speed limit. Cyclists are asked to observe each park's motor speed limit, which ranges from 5 to 20 mph.
• No dangerous cycling. Dangerous cycling is an offence.
• No racing without permission. The parks are not to be used for competitive cycling without prior authorisation.
• No e-scooters. E-scooters are not permitted.

Richmond Park

In Richmond Park you may cycle on the larger roads where stated and on the marked Tamsin Trail. The smaller paths are for pedestrians only. With a speed limit in force and pedestrians to look out for, Richmond Park cycling suits long steady rides and time on the bike rather than flat-out intervals. Ride there at quieter times and keep your effort within the limit.

The pages we read did not set out specific rules for the Outer Circle in Regent's Park or for group training sessions, so check with The Royal Parks before you plan a group ride there.

Using the turbo trainer in winter

Short days, wet roads and cold weather make outdoor training harder from autumn to spring. A turbo trainer is a stand that holds your bike, or replaces its back wheel, so you can pedal indoors against resistance. It lets you ride precise intervals at any hour, which is useful for triathletes fitting training around work. Many people use it for midweek sessions and keep one longer ride outside at the weekend. Our turbo trainer guide explains the main types.

A short run straight after a turbo session is an easy way to do a brick workout at home. See our brick workout guide.

A simple weekly pattern

As general guidance, a triathlete training for a sprint or standard distance race might ride two or three times a week:

• One interval session on a closed circuit or turbo trainer.
• One longer steady ride, for example laps of a circuit or a ride in Richmond Park within the speed limit.
• Optionally, a short brick session: a ride followed by a 10 to 20 minute run.

Our sprint triathlon training plan shows how bike sessions fit alongside swimming and running. If you have a medical condition or have been inactive, see your GP before starting hard training.

Choosing the right place for each session

Each type of venue suits a different job. A closed circuit is the place for intervals and race-pace efforts, because you can ride hard without traffic. A velodrome session works on smooth, fast pedalling and bike handling. The Royal Parks suit steady rides within the speed limit, where you share the road with walkers and other cyclists. The turbo trainer covers dark evenings and bad weather. If you ride a triathlon bike with aero bars, check with each venue first; the VeloPark circuit, for example, allows only conventional or adapted bikes. Our triathlon bike guide explains the difference.

Safety basics for riding in London

• Check your bike before each ride: tyres, brakes and that the wheels are secure.
• Wear a helmet. It is mandatory at the VeloPark and Herne Hill, and sensible everywhere.
• Use front and rear lights in low light, and wear bright clothing.
• Carry a phone, a spare inner tube and the tools to fit it.
• Leave headphones at home. They are banned on the VeloPark circuit, and you need to hear what is around you on the road.
• Keep hard efforts for closed circuits or the turbo trainer, where other road users are not at risk.

Frequently asked questions