This 12-week plan is designed for beginner cyclists preparing to finish a 80-100km event. The program focuses on gradually building aerobic fitness, endurance, and riding confidence, helping you comfortably complete your race distance.

Training volume increases steadily each week, allowing your body to adapt without excessive fatigue. Most sessions are focused on steady endurance riding, with some light intensity to improve strength and stamina.

Each week includes approximately 4–5 hours of cycling, with one rest day to promote recovery and consistency.

Key Benefits:
• Builds a strong aerobic base for long-distance riding
• Improves comfort and efficiency on the bike
• Develops pacing and fueling strategies for event day
• Helps you progress safely toward your Ride Joburg goal

Weekly Volume: ~4:45 hrs

Structure:
• Bike: 4:45 hrs/wk
• Day off: 1 per week

Who It’s For:
• Beginner cyclists aiming to complete Ride Joburg
• Riders returning to structured training
• Anyone looking for a gradual, confidence-building training plan