Cycling Self-Paced

Road to 50 Miles (3 Rides)

12 weeks

About

This is a 12-week program to get you prepared to take on a 50 mile ride or a similar event like a Hincapie Fondo, charity ride or long gravel event.

The program is based on 3 key rides a week: two weekday interval based workouts and a weekend long ride that builds from a 15 mile ride up to our goal ride or longer. This version only provides the three key rides per week. It is recommended that you are working out or ride in addition to the 3 key rides provided. There is a 5 ride verison of this program as well which provides you two additional support rides per week. If you just need the key rides then this program is for you.

All workouts are based on Power Zones so an updated FTP is needed prior to starting the program.

Weeks

Days/Week Options

Program Structure

Week 1

3 activities

Tue: 1h Thu: 40m Sat: 50m

Rest: Mon, Wed, Fri, Sun

Week 2

3 activities

Tue: 1h Thu: 40m Sat: 1h 7m

Rest: Mon, Wed, Fri, Sun

Week 3

3 activities

Tue: 1h Thu: 40m Sat: 1h 23m

Rest: Mon, Wed, Fri, Sun

Week 4

3 activities

Tue: 1h Thu: 40m Sat: 50m

Rest: Mon, Wed, Fri, Sun

Week 5

3 activities

Tue: 1h Thu: 40m Sat: 1h 23m

Rest: Mon, Wed, Fri, Sun

Week 6

3 activities

Tue: 58m Thu: 40m Sat: 1h 40m

Rest: Mon, Wed, Fri, Sun

Week 7

3 activities

Tue: 58m Thu: 40m Sat: 1h 57m

Rest: Mon, Wed, Fri, Sun

Week 8

3 activities

Tue: 1h Thu: 40m Sat: 1h 23m

Rest: Mon, Wed, Fri, Sun

Week 9

3 activities

Tue: 1h 5m Thu: 58m Sat: 1h 57m

Rest: Mon, Wed, Fri, Sun

Week 10

3 activities

Tue: 1h 5m Thu: 1h Sat: 2h 30m

Rest: Mon, Wed, Fri, Sun

Week 11

3 activities

Tue: 1h 5m Thu: 1h Sat: 1h 40m

Rest: Mon, Wed, Fri, Sun

Week 12

3 activities

Tue: 1h Thu: 40m Sat: 2h 47m

Rest: Mon, Wed, Fri, Sun