12 Week Cycling Training Plan for 30-50 Miles

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:17

Now that you are signed up for some type of cycling event it is time to train and get fit. Use our plan and get the right kind of miles in your legs to prepare for your ride. You will be following a periodized training program that will have specific training for your tour. Don't wait. Sign up now.

Sample Day 1
0:45:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 3
0:45:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 5
1:00:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 6
1:00:00
Ride however you feel

Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!

Sample Day 7
1:30:00
BZ Bike Test

WU: 20:00 in SR and then BR

Complete 4 x 1:00 @ 90% effort with 3:00 ri

MS: 20:00 as hard as you can with the best sustained and consistent effort. we want avg. HR, speed and total distance and time.

CD: 20-30:00 easy cooldown

Sample Day 8
0:45:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 10
0:45:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Lee A Zohlman
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BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

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