From Couch to 50km – An 8 Week Bike Training Plan
For beginner cyclists, starting out can be a daunting challenge. This easy-to-follow guide will help you reach the goal of riding 50k. If you have any health concerns, you should always consult your GP before starting on any new exercise regime or training plans.
This plan is a simple 3-day riding plan, with cross training options. The midweek rides are no longer than 60 minutes, to help make them achievable.
We all live busy lives, so the cross training is optional, but challenge yourself to add some into your plan along the way. Also in the beginning you can substitute a midweek ride with an indoor cycle session if you have the option, but nothing beats getting out on the bike to prepare for the final target of a 50km ride. The cross training options will help to improve your fitness and also add strength to areas of the body that will support your training and the 50km. Good options for cross training are swimming, running, pilates, yoga and strength training.
If you miss a session then don’t worry, just move on to the next session and if possible look to add the missed session in on another day that week, albeit being mindful of recovering for the big rides at the weekends. Also try to remember that completing the plan is more important than any one single workout so don’t overload yourself. The rides are scheduled on the plan, but feel free to make them work with your personal weekly schedule, just allow time to recover as structured in this plan.
The intensity of the rides in the first 2 weeks should be moderate and that you are able to have a conversation. The faster paced efforts during the rides, from week 3, take the intensity higher, but you should still be able to talk, but in shorter sentences. The hardest efforts on the plan are during the rides that include the hills, where the intensity should be where single words are only possible.
The plans are generic and so please listen to your body, if a weeks training feels difficult to achieve, then repeat a previous week or ease down on the effort but bear in mind to complete that final 50km ride you’ll want to try stick to this plan as closely as possible.
Cycling is more fun in a group or with a friend so see if you can persuade some friends to join you in working through the training plan to achieve the 50km goal.
If you don’t have much or any cycling kit, see the below for a checklist of essential items. You don’t have to spend a fortune on this list, but I believe they are essential to a successful training plan and ride. You can buy other kit, but these are essential items.
Cycling Helmet, Cycling Lights, Puncture Repair Kit, Water Bottle and Cage, Padded Cycling Shorts, A Waterproof jacket.
Week 1
The focus of week one is to check your bike, to make sure it is ready for riding and getting out for some short rides. To make sure your bike is in good condition, you might want to book it in for a service at a local bike store. If you do take it in for a service, ask the staff to set the bike up for you to make sure it fits correctly.
The training plan is 8 weeks long and has a number of rides per week, so consider purchasing some good quality padded cycle shorts for the longer rides. The plan is progressive, in that it increases in duration and intensity. If you are unsure whether to progress, repeat the following week.
Monday
- Rest Day
Tuesday
- Ride for 30 minutes at a pace that is consistent
Wednesday
- Rest or Cross Train for up to an hour
Thursday
- Ride for 30 minutes at a pace that is consistent
Friday
- Rest or Cross Train for up to an hour
Weekend
- Ride for 30 minutes at a pace that is consistent
Week 2
Now that the bike is ready to go, set up correctly and you have completed a couple of rides, you can look to add more duration to the rides. It is also time to consider hydration on the bike. For this week’s sessions take a 500ml-750ml bottle with you and practice drinking on the ride.
As the rides start to increase you may need a small snack before you start, but avoid large meals 1.5hrs – 2hrs before riding. The riding increases this week, but the effort/intensity stays the same. Where it says ‘consistent’ the pace should be a comfortable effort.
Monday
- Rest Day
Tuesday
- Ride for 45 minutes at a pace that is consistent
Wednesday
- Rest or Cross Train for up to an hour
Thursday
- Ride for 45 minutes at a pace that is consistent
Friday
- Rest or Cross Train for up to an hour
Weekend
- Ride for 60 minutes at a pace that is consistent
Week 3
It’s time to start thinking about pace and increasing your effort during the rides, as well as adding more time. Also during this week’s rides, start to add 10–15 minutes after the ride to focus on stretches. As the ride duration increases and the weeks add up, these stretches will help you recover quicker for the next session. The 20 minutes faster pace effort is perfect for mid-ride, as you have adapted and warmed up sufficiently for 20 mins plus it also challenges you to not drop your speed too much for the last 20 mins.
Monday
- Rest Day
Tuesday
- Ride for 60 minutes, including 20 minutes at a faster pace
Wednesday
- Rest or Cross Train for up to an hour
Thursday
- Ride for 60 minutes, including 20 minutes at a faster pace
Friday
- Rest or Cross Train for up to an hour
Weekend
- Ride for 90 minutes at a pace that is consistent
Week 4
This weekend sees the first 2-hour ride. There is a greater need to consider fueling for the ride and practicing eating on the bike by taking an energy bar with you. Don’t worry if you have to stop on the route, that’s ok. As the duration has increased and the weeks are increasing, you may want to invest in a foam roller to help self massage those tired muscles, or book in a sports massage. There are two faster paced efforts and a longer ride this week, so consider whether to do easier cross training this week, as it’s the hardest week.
Monday
- Rest Day
Tuesday
- Ride for 60 minutes, including 20 minutes at a faster pace
Wednesday
- Rest or Cross Train for up to an hour
Thursday
- Ride for 60 minutes, including 20 minutes at a faster pace
Friday
- Rest or Cross Train for up to an hour
Weekend
- Ride for 120 minutes at a pace that is consistent
Week 5
After the long ride on the weekend and after 4 weeks of training, it is time to ease back a little and let those legs get a bit of recovery. With any extra time you have this week, as there is less riding, you could give your bike a good clean and, if there have been any problems with it, maybe book it in for a service. Apply a recovery mindset to your cross-training sessions this week too. They should be non-impact and restorative such as yoga or swimming. You could even do some focused mobility work or even treat yourself to a massage. It is by adding this recovery week that your body will adapt to the training you have done and become stronger. There are a number of steps you can take to maximize your recovery, one simple addition could be to your diet, try to eat a well-balanced, protein rich diet.
Monday
- Rest Day
Tuesday
- Ride for 60 minutes, including 20 minutes at a faster pace
Wednesday
- Rest or gentle Cross Train for up to an hour
Thursday
- Ride for 30 minutes at a pace that is consistent
Friday
- Rest or gentle Cross Train for up to an hour
Weekend
- Ride for 60 minutes at a pace that is consistent
Week 6
Now we are rested and feeling relaxed, it’s time to add some hills and bring back the faster pace mid ride sessions. Riding up the hills helps improve leg strength and challenges you to use gears correctly to keep riding. Plan your route to include a couple of 5 minute hills, ensure that the hills aren’t too close together to allow for recovery. On the up hills, experiment with climbing seated and standing. In general, using a low gear and staying seated is more efficient but sometimes standing may help to break the hill up a bit. Practice your descending technique as you recover on the way down. Now we should be comfortable with drinking and eating on the bike, think about consuming around 30g of carbohydrate every 30 mins to fuel the longer rides. Also, make sure you refuel after the rides to help with recovery.
Monday
- Rest Day
Tuesday
- Ride for 60 minutes, don’t forget those hills
Wednesday
- Rest or Cross Train for up to an hour
Thursday
- Ride for 60 minutes, including 30 minutes at a faster pace
Friday
- Rest or Cross Train for up to an hour
Weekend
- Ride for 150 minutes at a pace that is consistent
Week 7
This week will be a little easier than last so you are a bit more fresh before the big ride next week. It is time to start thinking about a kit checklist for the day, what time you want to start and which route you will choose to do for the 50km. Doing this will help to avoid any unnecessary stress on the day of the ride.
Keep practicing eating and drinking on the bike. You are almost there, so keep the focus and enjoy the easier week.
Don’t worry if you feel quite tired this week, you did a lot of riding last week. Have confidence in the training you have done and don’t be tempted to try to do any extra rides.
Monday
- Rest Day
Tuesday
- Ride for 60 minutes at a pace that is consistent, with a 5 minute hill halfway in the ride
Wednesday
- Rest or gentle Cross Train for up to an hour
Thursday
- Ride for 60 minutes steady, including 20 minutes at a faster pace
Friday
- Rest or gentle Cross Train for up to an hour
Weekend
- Ride for 90 minutes at a pace that is consistent
Week 8
The final week of training has arrived, so, it is easy riding this week and lots of rest before Sunday. The start of the final week isn’t the time to start doing more riding: it is time to double check everything, the bike, the kit, and details of map routes for the day. There is often doubt before a big ride like this, but think about the things that you have done, the training completed and the feeling that will hit you when you arrive at the 50th km. The key to this week is to ride easy and recover hard until the big ride.
Lay out all of your food and kit on the day to make sure you are not missing anything. Check the weather forecast and make sure you have the appropriate kit and clothing.
Best of luck and enjoy the 50km ride and well done!!
Monday
- Rest Day
Tuesday
- Ride for 30 minutes at a pace that is consistent
Wednesday
- Rest or gentle Cross Train for up to an hour
Thursday
- Ride for 30 minutes at a pace that is consistent
Friday
- Rest or gentle Cross Train for up to an hour
Weekend
- 50km bike Ride!
Great effort!!!!!!
