Prudential RideLondon-Surrey 100 2018

BEG INT
  • Overview
  • Training plan
  • Discussions

About this challenge

This challenge will get you ride ready for the Prudential RideLondon 100 mile event and is perfect for beginners whatever your speed and ability. This challenge prepares you for a variety of riding environments and demands, training you to be fully capable to complete the 100 mile challenge.

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 20 weeks.    

Start date:
Anytime
Expected finish time:
Anytime
Duration:
20 weeks
Week 1
Jump to:
Monday
Training

10 minutes easy 

Helmet on, dust of your saddle, it's time to make a start

Tuesday
Rest

Rest

Give your bike the once over - play around with seat height and saddle position, so you're comfortable 

Wednesday
Rest

Rest

Thursday
Training

10 minutes easy 

This is a repeat of Monday's gentle intro 

Friday
Rest

Rest

Even on your rest days, you can still include some stretching and general servicing to your body

Saturday
Rest

Rest

Sunday
Training

10 - 15 minutes easy ride 

Good stretch after 

Monday
Rest

Rest

Recovery from Sunday's session 

Tuesday
Training

10 minutes easy 

Same time as last week, but increase the pace slightly

Wednesday
Rest

Rest

Thursday
Training

15 minutes easy 

Practice riding with a higher cadence 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

20 minutes easy

Practice pacing technique 

Monday
Rest

Rest

Two consecutive days of rest (don't neglect your flexibility work) 

Tuesday
Rest

Rest

Check your bike and maintain it 

Wednesday
Training

15 minutes easy

Have some fun, play around with cycling speed 

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

20 - 25 minutes easy 

Go out and enjoy the ride. Take note of any progress

Monday
Rest

Rest

Tuesday
Training

15 minutes easy 

Nice and easy

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady

Pick up the pace

Friday
Rest

Rest

Two days of recovery coming up, in preparation for your longest ride to date 

Saturday
Rest

Rest

Check bike over ready for tomorrow 

Sunday
Training

30 minutes

Try pacing slightly quicker for short 3 min intervals 

Monday
Rest

Rest

As this is your 'peak week', ensure you rest up, stretch, and fuel well 

Tuesday
Training

20 minutes

Try finding a hilly route 

Wednesday
Rest

Rest

Thursday
Training

30 minutes

Non stop. Stay focused 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

30 - 45 minutes

Non stop. No set pace. Enjoy your progress 

Monday
Rest

Rest

Tuesday
Training

15 minutes

Loosen the legs, spin well

Wednesday
Rest

Rest

Thursday
Training

15 minutes

This should now feel easy 

Friday
Rest

Rest

Saturday
Training

40 minutes

Almost a replica of last weekend's session, but hopefully feels easier 

Sunday
Rest

Rest

Monday
Training

20 minutes easy

Nice and easy. Check the bike is set up correctly

Tuesday
Rest

Rest

The temptation will be to get out on the bike, but recovery is as important as the training you do. Slow progress 

Wednesday
Training

45 minutes. Total body. 8 stations. 2 sets of 15 reps on each 

It will be important to strengthen your body to cope with the demands of the event 

Thursday
Rest

Rest

Have 48 hours between gym sessions. If time allows you can cope with 3 gym sessions per week

Friday
Training

30 minutes 

Enjoy being on the bike. Don't overdo it 

Saturday
Rest

Rest

Sunday
Training

45 minutes steady 

1st longer session. Get comfortable cycling 

Monday
Rest

Rest

Recovery day 

Tuesday
Training

30 minute steady 

No pressure on you here. Use the commute to work for this if you can? 

Wednesday
Training

45 minute total body workout

Thursday
Rest

Rest

Friday
Training

30 minutes steady

Nice and comfortable. Get used to the bike 

Saturday
Rest

Rest

Get a massage

Sunday
Training

60 minutes easy 

Try finding a new route 

Monday
Rest

Rest

Look back on your training so far. You're making progress 

Tuesday
Training

45 minutes steady 

Take a bit more time after the ride to stretch today 

Wednesday
Training

45 minutes total body 

Aim for small progression on your last gym session 

Thursday
Training

30 minute fartlek ride 

A short, sharp introduction to faster riding 

Friday
Training

45 minutes easy 

Loosen the legs from yesterday 

Saturday
Rest

Rest

Experiment with foods and drinks you may need during your event. Seek advice if unsure 

Sunday
Training

90 minutes continuous 

Stop only when needed 

Monday
Training

30 minutes easy 

A nice steady recovery ride. Remember how your body feels today. As you train more you will feel great 

Tuesday
Rest

Rest

You've earned it. Get a sports massage if you can 

Wednesday
Training

45 minutes total body workout

You should be working hard in all of your gym sessions. It will pay off 

Thursday
Rest

Rest

Friday
Training

45 minutes fartlek 

Step it up from last week's session 

Saturday
Rest

Rest

Prepare your bike and fueling strategies for tomorrow 

Sunday
Training

2 hours steady 

If you have prepared well, you will be fine. Still experiment with fuelling during the ride to see what works for you 

Monday
Rest

Rest

Backing off the training load this week 

Tuesday
Training

45 minutes total body 

This should be the start of a new training phase. 10-12 reps per exercise, so increase the load 

Wednesday
Training

15 minutes speed session 

Get the legs spinning nice and fast

Thursday
Rest

Rest

Friday
Training

45 minutes steady 

A nice loosener this one 

Saturday
Rest

Rest

Sunday
Training

2 hours steady 

Repeat last week's long ride 

Monday
Rest

Rest

Relax and enjoy

Tuesday
Training

3 sets of 5 minute quick rides 

Keep cadence up 

Wednesday
Training

45 minute total body workout

Keep progressing 

Thursday
Rest

Rest

Friday
Training

75 minutes easy 

Should be comfortable now 

Saturday
Rest

Rest

Check bike, and ensure you have a fuelling/hydration strategy in place

Sunday
Training

3 hours

It will be a challenge but you can do it! Good luck 

Monday
Rest

Rest

Sports massage day, your legs will thank you 

Tuesday
Training

60 minutes steady 

If you're feeling really tired, reduce the session to a time that you can handle 

Wednesday
Training

45 minutes total body workout

Keep learning and developing 

Thursday
Rest

Rest

Friday
Training

60 minutes steady 

Saturday
Training

30 minutes full body circuit 

Hit all body parts, keep rest periods short 

Sunday
Training

4 hours 

It is a big jump but keep those legs moving 

Monday
Rest

Rest

Tuesday
Training

60 minutes easy pace 

Loosening the legs. Check the bike 

Wednesday
Training

45 minute total body workout

Thursday
Training

45 minute steady pace 

A little quicker than Tuesday 

Friday
Rest

Rest

Big weekend coming up 

Saturday
Training

3 hours 30 minutes steady 

Rest after and ensure you refuel well

Sunday
Training

3 hours steady 

Mix the route up today 

Monday
Rest

Rest

Tuesday
Rest

Rest

Sports massage day 

Wednesday
Training

45 minute hilly circuit 

Thursday
Training

45 minute total body workout

Keep working hard. Make your body ready for this race 

Friday
Training

60 minute steady pace 

Saturday
Training

30 minute full body circuit 

Keep the session light. Or if you are feeling particularly tired, then rest up. Fuel well ready for tomorrow's big ride 

Sunday
Training

4 hours 30 minutes to 5 hours 

Fuel and prepare right for this. Enjoy 

Monday
Training

30 minutes easy 

Active recovery from the last ride. Or rest up if it took too much out of you 

Tuesday
Training

75 minutes steady pace 

Big weekend coming up. Be ready 

Wednesday
Training

45 minutes total body workout

Thursday
Rest

Rest

Friday
Rest

Rest

Complex carbs a must, you've got a big weekend of back-to-back training

Saturday
Training

5 hours

Nice and easy today 

Sunday
Training

5 hours

You may be tired but dig deep and get it done. Well done 

Monday
Rest

Rest

You earned it

Tuesday
Training

45 minute total body workout

Keep pushing yourself to improve. Rest if you need to 

Wednesday
Training

45 minute high cadency 

Spin those legs 

Thursday
Training

60 minute steady 

Keep it smooth and relaxed 

Friday
Rest

Rest

Saturday
Training

2 hours easy 

Get the bike and legs ready for tomorrow 

Sunday
Training

6 hours 

Feeling fresh and ready 

Monday
Training

Rest

Sports massage day 

Tuesday
Training

2 hours steady 

Smooth, fun and quality riding from you today 

Wednesday
Training

45 min total body workout

Thursday
Rest

Rest

Friday
Rest

Rest

Check bike set-up, fuel well, and prepare your nutrition/hydration strategy for this weekend's double header 

Saturday
Training

5 - 6 hours 

New location today 

Sunday
Training

6 hours 

Race practice. See what you can do 

Monday
Rest

Rest

Start of taper. Well worked to this point. Review the weekend's cycling, adjust any aspects you feel appropriate 

Tuesday
Training

45 minutes total body workout

Keep pushing 

Wednesday
Training

30 minutes random pace 

Have a bit of fun. Don't over do it 

Thursday
Training

30 minutes total body circuit 

Friday
Training

60 minutes steady 

Saturday
Rest

Rest

Sunday
Training

5 hours steady 

Tweak the bike - it's the last weekend before the big one 

Monday
Rest

Rest

Make sure you're prepared 

Tuesday
Training

30 minutes very easy 

Nice gentle loosener 

Wednesday
Rest

Rest

Thursday
Training

60 minutes easy

Get your mind right before the weekend 

Friday
Rest

Rest

Increase your nutritional and hydration intake

Saturday
Rest

Rest

Sunday
Race day

Race day!

Awesome job - now go finish it 

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

Entry requirements: intermediate

This cycling challenge is suitable for an intermediate cyclist - with a good level of fitness and is already completing training sessions each week.  

Start date:
Anytime
Expected finish time:
Anytime
Duration:
20 weeks
Week 1
Jump to:
Monday
Training

10 minutes very easy, just ‘getting back in the saddle’ 

Start easily, introducing your body to training and stretch your legs afterwards 

Tuesday
Rest

Rest

Now that your bike’s had an outing, check it for saddle and handlebar position 

Wednesday
Rest

Rest

Try and stretch again today but give the training a miss 

Thursday
Training

10 minutes easy ride 

Repeat Monday’s session, still taking the pace easily 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

10-15 minutes easy ride 

1st longer session, start slowly and stretch your leg muscles at the end 

Monday
Rest

Rest

Recovery after Sunday’s longer session 

Tuesday
Training

10 minutes steady pace 

Slightly brisker than last week 

Wednesday
Rest

Rest

Thursday
Training

15 minutes easy pace 

Start slowly. Try a loop circuit which takes you about 7 or 8 minutes to complete and go around twice 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

15 - 20 minutes easy pace 

Practice your pacing techniques that you’ve used during previous sessions 

Monday
Rest

Rest

Full recovery after yesterday’s longer session 

Tuesday
Rest

Rest

Double recovery 

Wednesday
Training

15 - 20 minutes easy, relaxed ride 

This should now be comfortable 

Thursday
Rest

Rest

Just 2 sessions during this recovery week 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

20 - 30 minutes easy pace 

Today’s session should now be within your grasp, particularly with 3 rest days beforehand 

Monday
Rest

Rest

Tuesday
Training

20 minutes easy 

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady 

Friday
Rest

Rest

Double rest day because Sunday’s ride will be your longest to date 

Saturday
Rest

Rest

Sunday
Training

35 minutes easy paced ride 

Try the ‘loop’ strategy again 

Monday
Rest

Rest

Make sure you rest up today because this is the maximum training week 

Tuesday
Training

20 minutes easy 

See if you can try an off-road route on a bridleway or towpath for a change 

Wednesday
Rest

Rest

Thursday
Training

Repeat last Sunday’s session of 35 minutes non-stop 

Try and vary your routes so that you don’t become stale 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

45 minutes easy pace 

Longest ride of the schedule, don’t worry about your pace, just aim to complete the session 

Monday
Rest

Rest

Tuesday
Training

20 minutes steady pace 

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady paced ride 

This should now be comfortable 

Friday
Rest

Rest

Saturday
Training

45 minutes easy/steady 

Repeat last Sunday’s session, which should now feel easier 

Sunday
Rest

Rest

Rest today before you begin the main training guide tomorrow. You’re ready to begin 

Monday
Training

30 minutes easy ride 

Start easily, introducing your body to the main training 

Tuesday
Rest

Rest

Even though your enthusiasm will be high, resist the temptation to train today 

Wednesday
Training

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 

Thursday
Rest

Rest

Recovery after introducing your body to gym training 

Friday
Training

45 minutes easy ride 

Don’t push the pace; week 1 is all about getting into training mode 

Saturday
Rest

Rest

Sunday
Training

60 minutes easy 

1st longer session, start slowly and stretch your leg muscles at the end 

Monday
Rest

Rest

Recovery after Sunday’s longer session 

Tuesday
Training

45 minutes steady pace 

Easy/steady sessions can be combined with a daily commute to and from work to save time 

Wednesday
Training

Gym work 

Repeat your session form week 1 but this time with 2 sets of each exercise 

Thursday
Rest

Rest

Friday
Training

45 minutes steady pace 

Both midweek sessions are comfortable because your Sunday session is longer 

Saturday
Rest

Rest

Sunday
Training

90 minutes easy paced ride 

If your challenge includes off-road cycling then try to do as much of off-road training as possible 

Monday
Rest

Rest

Full recovery after yesterday’s longer session 

Tuesday
Training

60 minute steady pace

Remember to stretch out for 5 - 10 minutes afterwards and don’t forget your chest 

Wednesday
Training

Gym work. Repeat the week 2 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 

Thursday
Training

45 minutes fartlek ride. Fartlek is Swedish for speed play, interspersing some faster bursts with recoveries 

Introduction to faster paced training 

Friday
Training

60 minutes steady pace

Saturday
Rest

Rest

Start thinking about suitable energy snacks that you can carry with you 

Sunday
Training

Target 2 hours continuous cycling, taking short recovery/refuelling breaks if you need to 

Monday
Training

30 minutes easy. This is your first ‘back-to-back’ workout 

Use this session as an easy recovery workout after yesterday’s longer ride 

Tuesday
Rest

Rest

Wednesday
Training

Total body workout 

On the final few reps of the 2nd set of each exercise you should be working quite hard 

Thursday
Rest

Rest

Friday
Training

60 minutes fartlek ride 

Stepping up from last week’s fartlek session 

Saturday
Rest

Rest

No activity today, both to recover from yesterday’s harder workout and also to prepare for tomorrow 

Sunday
Training

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 

Monday
Rest

Rest

This week backs off on volume to allow your body to rebuild and recover 

Tuesday
Training

Gym work

Change your exercises to re-challenge your body but still target the same muscle groups 

Wednesday
Training

Warm-up, 25 minutes fast, cool down 

Reduced training week this week so put your focus into today’s speed session 

Thursday
Rest

Rest

Recovery after yesterday’s faster ride 

Friday
Training

60 minutes steady pace 

You should find this session comfortable 

Saturday
Rest

Rest

Sunday
Training

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 

Monday
Rest

Rest

The forthcoming weekend session is more challenging so enjoy today’s rest day as a rest day

Tuesday
Training

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 

Wednesday
Training

Gym work

Look to push up from the weights that you used in your last session 

Thursday
Rest

Rest

Friday
Training

60 - 90 minutes steady paced ride 

This should now be comfortable 

Saturday
Rest

Rest

Sunday
Training

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 

Monday
Rest

Rest

Total rest today after your longest ride to date. Try and put your feet up 

Tuesday
Training

60 minutes steady paced ride 

Cut the session down to 30 minutes if you still feel tired from last Sunday 

Wednesday
Training

Gym work

It’s very important to keep your gym sessions going because they will really support your CV training 

Thursday
Rest

Rest

Friday
Training

90 minutes steady paced ride 

Saturday
Training

Optional gym session if you feel OK 

Afterwards, fuel up with a good complex carbohydrate meal ready for tomorrow 

Sunday
Training

4 hours easy ride 

This is a big one so keep the speed down, drink regularly and stretch afterwards 

Monday
Rest

Rest

Total rest day today because this week steps up a level 

Tuesday
Training

60 minutes ‘go as you please’ fartlek session 

Stretch all your leg muscles afterwards 

Wednesday
Training

Gym work 

Sole gym session this week so focus on quality and improvement 

Thursday
Training

60 minutes steady 

You should now be coping with this duration without any difficulty 

Friday
Rest

Rest

Really easy day today, just check over your bike and kit for the weekend and ensure that you eat well in the evening 

Saturday
Training

4 hours 30 minutes steady. Back-to-back weekend 

Stretching after your ride is really important today to help you recover for tomorrow 

Sunday
Training

3 hours 30 minutes steady/easy 

Try and choose different routes to avoid staleness and eat small energy snacks regularly 

Monday
Rest

Rest

Two consecutive rest days, so avoid activity and recover 

Tuesday
Rest

Rest

Try and have a sports massage for your legs, to ease any stiffness 

Wednesday
Training

60 minutes on a hilly circuit, working hard on each hill 

You should be fully recovered and able to extend yourself a little 

Thursday
Training

Gym work. 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 

Friday
Training

60 minutes steady pace

Saturday
Training

Optional gym session if you feel OK 

Big complex carbohydrate meal tonight – pasta is ideal 

Sunday
Training

5 hours, easy paced ride 

With most of this week light, you’ll now be ready for your longest session to date 

Monday
Training

Optional gym session 

Core training focus and extra wobble board training 

Tuesday
Training

90 minutes steady pace

Keep it steady because the focus is on the weekend expedition 

Wednesday
Training

Gym work. Total body workout

Essential session if you missed Monday’s workout 

Thursday
Rest

Rest

Double rest day in preparation for the big weekend expedition 

Friday
Rest

Rest

Load up your fuel tank throughout the day with good quality carbohydrate 

Saturday
Training

5-6 hours long ride with whatever recovery breaks you feel that you need 

Start off nice and easy, build into the ride. Make sure you stretch well after and refuel on protein & carbohydrate 

Sunday
Training

5 hours long ride with whatever recovery breaks you feel that you need 

Legs may start off heavy, but they will get better 

Monday
Rest

Rest those heavy legs following expedition week 

Would be great if you could get a massage. Reward your muscles 

Tuesday
Training

Gym work. Core Session 

Legs still need recovery. Core strength will help with your cycling efficiency 

Wednesday
Training

40 - 50 minutes high cadency cycling 

High cadency will help with technique and with leg recovery 

Thursday
Training

60 minutes steady pace

Don't overdo it, we are still recovering 

Friday
Rest

Rest

Saturday
Training

Optional gym session 

2 - 3 hours steady, load up well on your nutrition and hydration 

Sunday
Training

6 hours easy paced ride 

After a recovery week, you should feel pretty fresh for this ride 

Monday
Training

Gym work. Total body workout 

Legs and core circuit. Really important to get your glutes & hamstrings fired up 

Tuesday
Training

2 hours steady pace 

Good quality ride, but in the back of your mind remember it’s the big one this weekend 

Wednesday
Training

Gym work. Total body workout 

Try some interval training on a cross trainer or a rowing machine 

Thursday
Rest

Rest

Start loading up on your complex carbs and increase water consumption 

Friday
Rest

Rest

Sleep well / eat well 

Saturday
Training

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 

Sunday
Training

6 hours long ride with whatever recovery breaks you feel that you need 

Take the first hour very easily so that you can ease your body into the ride 

Monday
Rest

Rest

Start of taper. A rest day to kick off the week and begin your taper 

Tuesday
Training

Still keep your gym training going at the start of your taper 

A second sports massage today will reinvigorate your legs 

Wednesday
Training

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 

Thursday
Training

Gym work

Look to maintain your existing level rather than push up on heavier weights 

Friday
Training

1 hour steady paced ride 

Saturday
Rest

Rest

Have a good rest today and tomorrow’s session will feel easy 

Sunday
Training

5 hours single weekend session 

This is your last long ride so ‘road-test’ any last minute items of kit 

Monday
Rest

Rest

Use the extra rest days this week to finalise all your travelling arrangements 

Tuesday
Training

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’ 

Wednesday
Rest

Rest

No gym training this week, so relax and mentally prepare 

Thursday
Training

60 minutes, easy paced ride

Friday
Rest

Rest

Saturday
Rest

Rest

By now you should be really refreshed, relaxed and ready to go 

Sunday
Race day

Good luck for your race today 

Enjoy it 

Week 1
Jump to:
Have you already completed this?