5 Months to Your First 50 Miler

Average Weekly Training Hours 04:43
Training Load By Week
Average Weekly Training Hours 04:43
Training Load By Week

Plan is intended for cyclists relatively new to training for cycling

Heart Rate monitor is not required. All workouts use RPE (perceived exertion or feeling )

Progresses from 3-4 hrs a week towards a max of 12-13 hours with options to increase or decrease included

The plan is meant to prepare for completion of up to 50mile race on limited training time.


Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.

Thank you for checking out my plans!

(Last updated Dec 2015 )

Sample Day -24
1:00:00
'Strava Test' -> Time yourself up two local climbs

Today your goal is to find (or return to) 2 local climbs you can time yourself up. This helps us see if you are improving.
(*note you don't need strava, just time yourself from a point and note the time to get to top of hill)


Make sure you warmup well, at least 15 minutes with 3-5 x 30sec at approximately your goal pace for the hill. These can be done on the way to the hill and/or on flat.

make them repeatable climbs . on road is best or a trail that isn't super susceptible to rain/mud.

aim for a 2-3min one and one that is 3-30min long (short and long )

Go easy for 5-10 min between

Sample Day -23
0:20:00
20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup - Do 2-4 sets of below: 10 reps per move - Reverse Lunge w. Twist - Pushup (raise hands as needed to get reps in plank position / no knee pushups) - V-Sit w. Twist - Plank on elbows - Air Squat - Burpee (add pushup if too easy) - Side Plank - 10 top leg lifts / side

Sample Day -22
1:00:00
Endurance - 5-6/10 RPE

Ride steady today , try to avoid coasting to keep your legs working.

keep effort below level you feel breath deepening .

RPE for ride should be 5-6/10 .

Sample Day -19
1:00:00
Endurance - 5-6/10 RPE

Ride steady today , try to avoid coasting to keep your legs working.

keep effort below level you feel breath deepening .

RPE for ride should be 5-6/10 .

Sample Day -18
0:20:00
20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup - Do 2-4 sets of below: 10 reps per move - Reverse Lunge w. Twist - Pushup (raise hands as needed to get reps in plank position / no knee pushups) - V-Sit w. Twist - Plank on elbows - Air Squat - Burpee (add pushup if too easy) - Side Plank - 10 top leg lifts / side

Sample Day -16
0:20:00
20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home. Ease into it or do some active flex to warmup - Do 2-4 sets of below: 10 reps per move - Reverse Lunge w. Twist - Pushup (raise hands as needed to get reps in plank position / no knee pushups) - V-Sit w. Twist - Plank on elbows - Air Squat - Burpee (add pushup if too easy) - Side Plank - 10 top leg lifts / side

Sample Day -15
1:00:00
Endurance - 5-6/10 RPE

Ride steady today , try to avoid coasting to keep your legs working.

keep effort below level you feel breath deepening .

RPE for ride should be 5-6/10 .

Peter Glassford
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Smart Athlete Coaching

Smart Athlete coaches busy, adult clients who want to do big crazy adventures!

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