If you love the idea of getting up off the couch and getting to grips with cycling but have no idea where to start, we have just the training plan for you. It doesn’t matter whether you used to cycle regularly in your younger years but have gotten out of practice in later life or if you’ve never completed a sportive in your life, stick to this schedule and we promise that you will be crossing the finish line of a thirty mile cycling race just 14 weeks from now.
Each week you will be cycling between two and four times with your big challenge of the week taking place on Sunday so that work won’t get in the way. You’ll notice there are lots of rest days scheduled in which are vital in order to give your muscles a chance to recover and to prevent you from pushing yourself too hard and causing injury.
For those that already commute short distances and are now eager to have a go at cracking longer distances, it’s possible to begin this training plan at week 5 and be ready to complete a 30 mile event in just 12 weeks. But be sure not to skip ahead unless you are experienced and physically fit enough to do so. If you’ve never ridden before or have just started cycling recently to lose weight, always begin at week one and complete every stage of the training plan.
|Week 1||10 mins||10 mins||10-15 mins|
|Week 2||10 mins||15 mins||15-20 mins|
|Week 3||15-20 mins||20-30 mins|
|Week 4||20 mins||20 mins||35 mins|
|Week 5||20 mins||35 mins||45 mins|
|Week 6||20 mins||20 mins||45 mins|
|Week 7||20-30 mins||30-45 mins||5 miles|
|Week 8||45 mins||60 mins||45 mins||10 miles|
|Week 9||45 mins||60 mins||80 mins||15 miles|
|Week 10||60 mins||60 mins||60 mins||20 miles|
|Week 11||45-60 mins||60 mins||60 mins||20 miles|
|Week 12||60 mins||75-90 mins||150-165 mins|
|Week 13||60 mins||60 mins||210 mins||180 mins|
|Week 14||30 mins||45 mins||EVENT|
Training schedule adapted from Cancer Research UK’s 30 mile cycle beginner training plan
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