Planning a long-distance bike ride? This training plan will have a beginner on form to race 75 miles a day within 20 weeks
If you've been considering taking part in a charity bike ride but think you've left the training too late to build up to the long distances, fear not. It is possible to be cycling long-distances, even starting as a beginner, within just 20 weeks. You do have to be prepared to put in the time, but with gradual increases each week, you'll soon see the improvement. Don't overstretch yourself at first. Keep it easy on the gears and the pace slow. As you get more confident you'll be able to get faster.
This sample training plan is ideal for people that haven't ridden a bike for a while, or at all. If you are already a competent cyclist you may want to jump in at week 10 for a shorter training period.
Be honest with yourself though about how much training you will need. You'll enjoy the challenge a lot more if you aren't puffing all the way!
Zest's Deputy Art Editor Erica Bund is doing the London to Paris cycle challenge for Action Medical Research. Read her training blog.
Weeks 1 – 3:
Monday – Rest Day
Tuesday - Cycle 20-30 mins
Wednesday – Rest Day
Thursday - Cycle 20-30 mins
Friday – Rest Day
Saturday/Sunday - 1 ½ - 2 hours cycling
Safer cycling - what would get YOU on your bike more often?
Weeks 4 – 6:
Monday – Cycle 40mins (8-10miles)
Tuesday - Rest Day
Wednesday – Cycle 40mins (8-10miles)
Thursday - Rest Day
Friday – Cycle 40mins (8-10miles)
Saturday/Sunday - Cycle 2 – 2 ½ hours (25 – 30 miles)
Victoria Pendleton's cycle safety tips
Weeks 7 – 9:
Tuesday - 10 -15 miles
Thursday - 10 -15 miles
Saturday/Sunday - 30 – 40 miles (2 – 2 ½ hours)
Try La Manga for cycle training in the sun
Weeks 10 – 12 (Start here if you already cycle regularly):
Monday – 10-15 miles
Wednesday – 10-15 miles
Friday – 10-15 miles
Saturday/Sunday – 40-50 miles
Find a club or buddy for cycling in company
Weeks 13 – 15:
Monday – 10 miles
Wednesday – 15-20 miles
Friday – 15-20 miles
Saturday/Sunday –45-60 miles
Eat like an Olympic cyclist
Weeks 16 – 18:
Monday – 20-25 miles
Wednesday – 25-30 miles
Friday – 20-25 miles
Saturday/Sunday – 50-65 miles
The benefits of cycling: 4 reasons to get on your bike
Weeks 19 – 20:
Monday – 15 miles
Wednesday – 25 miles
Friday – 25 miles
Saturday/Sunday – 65-75 miles
Train like an Olympic cyclist
Week before you go:
Tuesday – 5 miles
Wednesday – 10 miles
Thursday – 5 miles
Friday – Rest day
Saturday/Sunday – 15-20 miles
Women on bikes: join the female cycle revolution
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