Training for a 60 mile bike ride with 4 weeks to go…

We found a 10 week training plan for if you are new to cycling or have been doing it occasionally, then this programme is for you…. however for The Gobey Challenge on the 18th April (which everyone is welcome – see home page for details), then we have 4 weeks.

If like me you havent started training yet i have deleted the 1st 4 weeks to let you know where we should be in training. i am not sure a 30min spin class once a week is going to cut it!!

Week 5:

Monday Day Off
Tuesday 60 mins: Easy effort. Do 3 x 5 mins at a harder pace within the 60 min ride.
Wednesday Day Off
Thursday 60 mins: Easy effort.
Friday Day Off
Saturday 35-40 miles on flat roads (if possible): Easy effort.
Sunday 65 mins: 20 easy warm up/25 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.

Week 6:
Monday Day Off
Tuesday 60 mins: Easy effort. Do 4 x 5mins at a harder pace within the 60 min ride.
Wednesday Day Off
Thursday 75 mins: Easy effort.
Friday Day Off
Saturday 40-45 miles on flat roads (if possible): Easy effort.
Sunday 65mins: 20 easy warm up/25min steady (you should be able to talk in short sentences)/ 20 min easy cool down.

Week 7:
Monday Day Off
Tuesday 60 mins: Easy effort. Do 2 x 10 mins at a harder pace within the 60 min ride.
Wednesday Day Off
Thursday 75 mins: Easy effort.
Friday Day Off
Saturday 45-50 miles on flat roads (if possible): Easy effort.
Sunday 70 mins: 20 easy warm up/30 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.

Week 8: Easy Week
Monday Day Off
Tuesday 60 mins: Easy effort. Do 2 x 10 mins at a harder pace within the 60 min ride.
Wednesday Day Off
Thursday 90 mins: Easy effort.
Friday Day Off
Saturday 50-55 miles on flat roads (if possible) Easy effort.
Sunday 70 mins: 20 easy warm up/30 min steady (you should be able to talk in short sentences)/ 20 min easy cool down.

Week 9:
Monday Day Off
Tuesday 60 mins: Easy effort. Do 2 x1 0mins at a harder pace within the 60 min ride.
Wednesday Day Off
Thursday 90 mins: Easy effort.
Friday Day Off
Saturday 55-60 miles: Easy effort.
Sunday Day Off

Week 10: Taper Week
Monday Day Off
Tuesday 60 mins: Easy effort.
Wednesday Day Off
Thursday 45 mins: Easy effort.
Friday Day Off
Saturday 60 mile Sportive! Arrive in good time. Remember your nutrition & dress for the weather conditions.
Sunday Day Off