50 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 covers 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 50-mile distance.

beginner Training Plan
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 18 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
Rest
Full recovery after yesterday's longer session
Rest
Double recovery
15 - 20 minutes easy, relaxed ride
This should now be comfortable
Rest
Just 2 sessions during this recovery week
Rest
Rest
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 paced ride
This should now be comfortable
Rest
45 minutes easy/steady
Repeat last Sunday's session, which should now feel easier
Rest today before you begin the main training guide tomorrow. You're ready to begin!
30 minutes easy ride
Start easily, introducing your body to the main training
Even though your enthusiasm will be high, resist the temptation to train today
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 with a single set of each exercise
Rest
Recovery after introducing your body to gym training
45 minutes easy ride
Don't push the pace; this week is all about getting into proper training mode
Rest
60 minutes easy
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
Repeat your session from last week but this time with 2 sets of each exercise
Rest
45 minutes steady pace
Both midweek sessions are comfortable because your Sunday session is longer
Rest
90 minutes easy paced ride
Try to incorporate some off-road training if possible
Rest
Full recovery after yesterday's longer session
1 hour steady pace
Remember to stretch out for 5-10 minutes afterwards and don't forget your chest
Repeat last week's gym session but try to increase some of the weights that you've used in the first two weeks
Upper body strength is key so avoid skipping gym sessions
45 minutes fartlek ride. Fartlek is Swedish for speed play, interspersing some faster bursts with recoveries
Introduction to faster paced training
1 hour steady pace
Rest
Start thinking about suitable energy snacks that you can carry with you
Target 2 hours continuous cycling, taking short recovery/refuelling breaks if you need to
30 minutes easy. This is your first 'back-to- back' workout
Use this session as an easy recovery workout after yesterday's longer ride
Rest
Total body session
On the final few reps of the 2nd set of each exercise you should be working quite hard
Rest
60 minutes fartlek ride
Stepping up from last week's fartlek session
Rest
No activity today, both to recover from yesterday's harder workout and also to prepare for tomorrow
2 hours 30 minutes steady paced ride
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
This week backs off on volume to allow your body to rebuild and recover
Gym work
Change your exercises to rechallenge your body but still target the same muscle groups
Warm-up, 25 minutes fast, cool down
Reduced training week this week so put your focus into today's speed session
Rest
Recovery after yesterday's faster ride
60 minutes steady pace
You should find this session comfortable
Rest
Repeat last Sunday's session of 2 hours 30 minutes
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
The forthcoming weekend session is more challenging so enjoy today's rest day as a rest day!
Warm-up followed by 3 sets of 5 minutes brisk, 5 minutes easy and then cool down
Try and keep your cadence (rate at which you turn the cranks) as well as your speed, consistent on the faster sections
Gym work
Look to push up from the weights that you used in your last session
Rest
60 - 90 minutes steady paced ride
This should now be comfortable
Rest
3 hours longer ride. Start slowly and take a couple of recovery breaks as you feel you need
Make sure you're stocked up with snacks and a drink that you can easily access en route
Rest
Total rest today after your longest ride to date. Try and put your feet up
60 minutes steady pace
Cut the session down to 30 minutes if you still feel tired from last Sunday
Total body workout
It's very important to keep your gym sessions going because they will really support your CV training
Rest
90 minutes steady paced ride
Optional gym session if you feel OK
Afterwards, fuel up with a good complex carbohydrate meal ready for tomorrow
4 hours easy ride
This is a big one so keep the speed down, drink regularly and stretch afterwards
Rest
Total rest day today because this week steps up a level
60 minutes 'go as you please' fartlek session
Stretch all your leg muscles afterwards
Gym work
Sole gym session this week so focus on quality and improvement
60 minutes steady
You should now be coping with this duration without any difficulty
Rest
Really easy day today, just check over your bike and kit for the weekend and ensure that you eat well in the evening
4 hours 30 minutes steady. Back-to-back weekend
Stretching after your ride is really important today to help you recover for tomorrow
3 hours 30 minutes steady/easy
Try and choose different routes to avoid staleness and eat small energy snacks regularly
Rest
Two consecutive rest days, so avoid activity and recover
Rest
Try and have a sports massage for your legs, to ease any stiffness
60 minutes on a hilly circuit, working hard on each hill
You should be fully recovered and able to extend yourself a little
Quality total body workout
If your gym has a wobble board, practise on it for a few minutes because it will really help your balance and control
60 minutes steady pace
Optional gym session if you feel OK
Big complex carbohydrate meal tonight – pasta is ideal
5 hours, easy paced ride
With most of this week light, you'll now be ready for your longest session to date
Optional gym session
Core training focus and extra wobble board training
90 minutes steady pace
Keep it steady because the focus is on the weekend expedition
Total body workout
Essential session if you missed Monday's workout
Rest
Double rest day in preparation for the big weekend expedition
Rest
Load up your fuel tank throughout the day with good quality carbohydrate
5 - 6 hours 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
5 hours long ride with whatever recovery breaks you feel that you need
Take the first 60 minutes very easily so that you ease your body into the ride
Rest
A rest day to kick off the week and begin your taper
Still keep your gym training going at the start of your taper
A second sports massage today will reinvigorate your legs
30 - 40 minutes alternate fast and slow pace but not flat out
Remember that this is the start of your taper so don't blitz it
Gym work
Look to maintain your existing level rather than push up on heavier weights
1 hour steady paced ride
Rest
Have a good rest today and tomorrow's session will feel easy
5 hours single weekend session
This is your last long ride so 'roadtest' any last minute items of kit
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
60 minutes easy paced ride
Rest
Rest
By now you should be really refreshed, relaxed and ready to go!
Well done on completing your training guide, good luck for today
Enjoy it!