12 Week Cycling Training Plan for 30-50 Miles
Author
Lee A Zohlman
All plans by this CoachLength
12 Weeks
Typical Week
1 X-Train, 4 Bike
Longest Workout
2:30 hrs
Plan Specs
cycling road cycling beginner intermediate
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Summary
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.
Stats
Sample Day 1
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
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Sample Day 5
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
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
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
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
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.