Cycling Self-Paced

Road to 50 Miles

12 weeks

About this plan

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 per 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. Choose 3, 4 or 5 rides per week: 3 gives you the key rides, and 4 or 5 add 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

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

Rest: Mon, Fri

Week 2

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

Rest: Mon, Fri

Week 3

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

Rest: Mon, Fri, Sun

Week 4

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

Rest: Mon, Fri

Week 5

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

Rest: Mon, Fri

Week 6

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

Rest: Mon, Fri

Week 7

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

Rest: Mon, Fri

Week 8

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

Rest: Mon, Fri

Week 9

Tue: 1h 5m Wed: 45m Thu: 58m Sat: 1h 57m Sun: 1h 10m

Rest: Mon, Fri

Week 10

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

Rest: Mon, Fri

Week 11

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

Rest: Mon, Fri

Week 12

Tue: 1h Thu: 35m Sat: 2h 47m

Rest: Mon, Wed, Fri, Sun