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Couch to Cycling 30 Mile Training Plan


Stephanie Holbrook

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8 Weeks

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Plan Description

Starting a cycling program can be scary. Don't worry, we have got you covered. This easy-to-follow plan will get you clocking big distances in no time at all.

Why Cycling:
the thrill of descending fast powered by your muscles, bike, and gravity.
the satisfaction of conquering a hill
riding through beautiful scenery and smelling the trees, flowers, and fresh mountain air.
the exercise high
Just being healthy
the sense of accomplishment after a tough ride.

Are you new to the sport? Or just getting back into the saddle? Either way, this program will guide you through building knowledge, fitness, and confidence.

We’ve got a guide that can turn you into an accomplished cyclist who can easily ride 30-miles.

The plan lasts for eight weeks, running from Monday through to Sunday. The program includes 4 ride days, 2 strength days, and 2 rest days per week.

Each week is also broken down into useful hints, tips, and suggestions to help you get the most out of every session.

The plan

You will notice that each ride on the training plan contains a Rate of Perceived Exertion (RPE). This is a numerical indication of how hard you should be working. The guide in the plan includes an RPE scale.

The majority of the training you will be working at conversation pace. This means you can hold a light conversation during your training session. There are some shorter and harder periods where you will push yourself. Don't worry, you will work up to these.

As long you are a healthy person, you can do this plan. Any new fitness program can be a shock to the system. If you have any worries, consult a medical professional before starting.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
2:58 hrs 3:20 hrs
Strength x3
1:07 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 3:20 hrs
1:07 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Stephanie Holbrook

Stephanie Holbrook Coaching

Burn fat for your fuel! Coaching and Training Plans for keto-adapted and fat-adapted athletes.

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