Training Plan Preview

This is a preview of the training plan. To begin a training plan, please sign in / sign up.



Training Plan: 50 Mile Ride - Beginner
Duration / Intesity: 12 weeks, 3 - 5 workouts per week


50 Mile Ride - Beginner
Mon Tue Wed Thu Fri Sat Sun
1 Easy Ride
20 mins
Rest
Intervals
3x3 mins
Core
Hill
3 reps
Rest
Long Session
45 mins

Day 1 - Get out on that bike and smile! Also... check everything is working.

Chill, make changes to your bike to get it comfortable for the next 12 weeks.

3 mins hard, 3 mins slow... and repeat that 3 times! Simple (remember to warm up and cool down!)

3 times 1 min plank!

Find a horrible hill... let's get up and down it... 3 times!

Week 1 is nearly over, how about a lifestyle change? This week, make sure you get 8 hours sleep a night

First long session on the bike, legs are going to hurt but these sessions are key!

2 Rest
Core
Race Pace
20 mins
Rest
Intervals
3x3 mins
Rest
Long Session
60 mins

Do some stretching today, hopefully you'll be feeling Sundays ride.

3 times 1 min plank!

FAST! Try and go at a pace you think you would like to maintain on race day.

Make a promise to yourself, no booze this coming weekend.

Intervals again! 3 mins hard, 3 slow... and repeat (remember to warm up and cool down!)

Did you hit 8 hours sleep a night? This week, try and have 10mins a day to yourself to relax... no screens allowed

You're getting the distance in now, enjoy these long sessions, perfect for a group ride!

3 ... ... ... ... ... ... ...
4 ... ... ... ... ... ... ...
5 ... ... ... ... ... ... ...
6 ... ... ... ... ... ... ...
7 ... ... ... ... ... ... ...
8 ... ... ... ... ... ... ...
9 ... ... ... ... ... ... ...
10 ... ... ... ... ... ... ...
11 ... ... ... ... ... ... ...
12 ... ... ... ... ... ... ...