Cycling Self-Paced

Road to 50 Miles (5 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 5 rides per week with 3 key rides: two weekday interval based workouts and a weekend long ride that builds from a 15 mile ride up to our goal ride or longer. The additional 2 days are easy rides focused on supporting the work you are doing on the key rides.

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

Weeks

3, 4, 5

Days/Week Options

Program Structure

Week 1

5 activities

Tue: 45m Wed: 1h Thu: 45m Sat: 50m Sun: 45m

Rest: Mon, Fri

Week 2

5 activities

Tue: 45m Wed: 1h Thu: 45m Sat: 1h 7m Sun: 45m

Rest: Mon, Fri

Week 3

5 activities

Tue: 45m Wed: 1h Thu: 45m Sat: 1h 23m Sun: 45m

Rest: Mon, Fri

Week 4

5 activities

Tue: 45m Wed: 1h Thu: 45m Sat: 50m Sun: 45m

Rest: Mon, Fri

Week 5

5 activities

Tue: 45m Wed: 57m Thu: 45m Sat: 1h 23m Sun: 1h 10m

Rest: Mon, Fri

Week 6

5 activities

Tue: 45m Wed: 58m Thu: 45m Sat: 1h 40m Sun: 1h 10m

Rest: Mon, Fri

Week 7

5 activities

Tue: 45m Wed: 58m Thu: 45m Sat: 1h 57m Sun: 1h 10m

Rest: Mon, Fri

Week 8

5 activities

Tue: 45m Wed: 1h Thu: 45m Sat: 1h 23m Sun: 45m

Rest: Mon, Fri

Week 9

5 activities

Tue: 1h 5m Wed: 45m Thu: 56m Sat: 1h 57m Sun: 1h 10m

Rest: Mon, Fri

Week 10

5 activities

Tue: 1h 5m Wed: 45m Thu: 1h Sat: 2h 30m Sun: 1h 10m

Rest: Mon, Fri

Week 11

5 activities

Tue: 1h 5m Wed: 45m Thu: 1h Sat: 1h 40m Sun: 1h 10m

Rest: Mon, Fri

Week 12

3 activities

Tue: 1h Thu: 35m Sat: 1h 13m

Rest: Mon, Wed, Fri, Sun