30 mile cycle
About this challenge
This challenge focuses on everything you need to convert you from a beginner to a competent and confident distance cyclist. The challenge is carefully structured and cover everything that you need to do for your fitness preparation week-by-week. Throughout the challenge you’ll also receive supporting articles and advice to compliment your training. By the end of the challenge you’ll be able to complete the 30-mile distance and you’ll have the confidence you need to sign up for your first event.
beginner Training Plan
If you have not exercised for some time then the lead in training consisting of the first six weeks of the plan (which is a precursor to the main schedules) will ensure that you can cope with the level of training.
Entry requirements: beginner
This cycling challenge is suitable for all fitness levels but has been specifically designed for beginners as it steadily builds your fitness over 14 weeks.
10 minutes very easy, just 'getting back in the saddle'
Start easily, introducing your body to training and stretch your legs afterwards
Rest
Now that your bike's had an outing, check it for saddle and handlebar position
Rest
Try and stretch again today but give the training a miss
10 minutes easy ride
Repeat Monday's session, still taking the pace easily
Rest
Rest
10 - 15 minutes easy ride
1st longer session, start slowly and stretch your leg muscles at the end
Rest
Recovery after Sunday's longer session
10 minutes steady pace
Slightly brisker than last week
Rest
15 minutes easy pace
Start slowly. Try a loop circuit which takes you about 7 or 8 minutes to complete and go around twice
Rest
Rest
15 - 20 minutes easy pace
Practice your pacing techniques that you've used during previous sessions
Full recovery after yesterday's longer session
Double recovery
15 - 20 minutes easy, relaxed ride
This should now be comfortable
Just 2 sessions during this recovery week
20 - 30 minutes easy pace
Today's session should now be within your grasp, particularly with 3 rest days beforehand
Rest
20 minutes easy
Rest
20 minutes steady
Rest
Double rest day because Sunday's ride will be your longest to date
Rest
35 minutes easy paced ride
Try the 'loop' strategy again
Rest
Make sure you rest up today because this is the maximum training week
20 minutes easy
See if you can try an off-road route on a bridleway or towpath for a change
Rest
Repeat last Sunday's session of 35 minutes non-stop
Try and vary your routes so that you don't become stale
Rest
Rest
45 minutes easy pace
Longest ride of the schedule, don't worry about your pace, just aim to complete the session
Rest
20 minutes steady pace
Rest
20 minutes steady pace
This should now be comfortable
Rest
45 minutes easy/steady
Repeat last Sunday's session, which should now feel easier
Rest
Rest today before you begin the main training guide tomorrow. You're ready to begin!
20 - 30 minutes easy ride
Start easily, introducing your body to training
Rest
Even though your enthusiasm will be high, resist the temptation to train today
Rest
30 - 45 minutes easy ride
Don't push the pace; week 1 is all about getting into training mode
Rest
Rest
45 - 60 minutes easy ride or 5 miles, whichever comes first
1st longer session, start slowly and stretch your leg muscles at the end
Rest
Recovery after Sunday's longer session
45 minutes steady pace
Easy / steady sessions can be combined with a daily commute to and from work to save time
60 minute total body workout concentrating upon legs, back, shoulders, arms and core. Begin with light weights that you can handle with ease. Focus on correct technique
Uphill cycling in particular requires good upper body strength so your gym training should focus on this area. Begin this week with a single set of each exercise
Rest
45 minutes steady pace
Both midweek sessions are comfortable because your Sunday session is longer
Rest
60 - 90 minutes, or 10 miles, whichever comes first. Easy paced ride
If your challenge includes off-road cycling then try to do as much of off-road training as possible
Rest
Full recovery after yesterday's longer session.
45 minutes steady pace.
Remember to stretch out for 5 - 10 minutes afterwards and don't forget your chest.
Repeat the week 2 gym session.
Target 2 sets of each exercise this week.
Rest
80 minutes steady pace.
Rest
Start thinking about suitable energy snacks that you can carry with you.
Target 2 hours continuous cycling or 15 miles whichever comes first. Take short recovery/refuelling breaks if you need to.
This is the end of phase 1. You should be able to cycle for 90 minutes steady, or 15 miles (whichever comes first).
Rest
60 minutes easy ride
A commute ride is ideal
Total body session
Try and select weights that challenge you more on the last few repetitions of the second set
Rest
60 minutes fartlek ride. Fartlek is Swedish for speed play, interspersing some faster bursts with recoveries
Introduction to faster paced training
Rest
Aim for a continuous steady paced ride of 2 hours - 2 hour 30 minutes or 20 miles, whichever comes first
By now you will need to be thinking about your nutrition and hydration en route, so prepare a carbohydrate drink before you set off
Rest
Two consecutive rest days, so avoid activity and recover
Rest
Try and have a sports massage for your legs, to ease any stiffness
45 - 60 minutes on a hilly circuit
You should be fully recovered from the weekend and feel strong for this session
Total body workout
Optional session. Omit gym training if you feel tired
60 minutes steady pace
You should find this session comfortable
Rest
Big complex carbohydrate meal tonight – pasta is ideal
Repeat last Sunday's session and aim for a continuous steady paced ride of 2 hour - 2 hours 30 minutes, or 20 miles, whichever comes first
Take a drink with you and some energy foods in your pockets so that you're always topped up. Gels and chewy bars are easy to eat on the bike
Rest
Repeat the fartlek session from week 10, aiming for 60 minutes to 75 minutes in total
By extending yourself during the faster paced rides, you will find steady paced training much easier
Total body workout
Maintain the weights from the last session at the same level
Rest
75 - 90 minutes steady paced ride
This should now be comfortable
Rest
2 hours 30 minutes - 2 hours 45 minutes long ride. Start slowly and take a couple of recovery breaks if you need to
Make sure you're stocked up with snacks and a drink. This is the end of phase 2. You should be able to cycle for 2 hours 30 minutes steady, or 25 miles, whichever comes first
Rest
60 minutes steady pace
Keep it steady because the focus is on the weekend ride
Total body workout
The weekend expedition is the focus this week so if you feel tired, leave gym training
Rest
Double rest day in preparation for the big weekend ride
Rest
Load up your fuel tank throughout the day with good quality carbohydrate
3 hours 30 minutes long ride with whatever recovery breaks you feel that you need
This weekend is effectively your dress rehearsal so try and get away to a new location
3 hours steady
Drink regularly and stretch afterwards
Rest
Use the extra rest days this week to finalise all your travelling arrangements
30 minutes very easy
Avoid the temptation to 'race', remember that you are tapering and your training is just to keep your body 'ticking over'
Rest
No gym training this week, so relax and mentally prepare
45 minutes, easy paced ride
Rest
Rest
By now you should be really refreshed, relaxed and ready to go!
You should now be fully ready for your challenge and feel in great shape
Enjoy your big day, you're ready for it