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 3
0:30:00
Recovery Spin rec (easy) w. opening sprints (rec)

very easy spinning on bike include 4 x 8-12sec efforts to clear out the legs and get hr up and make sure race bike is ready to go. take extra time before/during/after workout to prepare mentally for tommorow and rest of week ... how will you feel at the line ? on the start ? or what workouts/goals will you pursue in next workouts ? ... experience the excitment before you get there and you will be more prepared !

Sample Day 4
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster. - => MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Press Lap every 10min to get an idea of how your pace is changing. - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 5
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 6
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 9
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 10
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 12
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

Peter Glassford
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Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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