20 week training guide
Fitness level: Beginners/social cyclists
| Schedule | Plan |
|---|---|
| Week 1 | 2 x 15 – 20 mins Saturday or Sunday: 1 hour |
| Week 2 |
Monday or Tuesday: 20 - 25 mins |
| Week 3 | 2 x 25 – 30 mins Saturday or Sunday: 1½ - 2 hrs |
| Week 4 | 3 x 30 – 40 mins (8-10 miles) Saturday or Sunday: 2 hrs (25 - 30 miles) |
| Week 5 | Saturday or Sunday: 2 hrs (25 - 30 miles) |
| Week 6 | Saturday or Sunday: 2 hrs (25 - 30 miles) |
| Week 7 | Saturday or Sunday: 2 hrs (25 - 30 miles) |
| Week 8 | Tuesday: 10 – 15 miles Thursday: 10 – 15 miles Friday: 5 miles Saturday: 30 – 40 miles (2 - 2½ hrs) |
| Week 9 | Monday or Tuesday: 10+ miles Thursday or Friday: 10+ miles Saturday or Sunday: 20 – 25 miles |
| Week 10 | Monday or Tuesday: 10+ miles Thursday or Friday: 10+ miles Saturday or Sunday: 20 – 25 miles |
| Week 11 | Monday: 8 – 10 miles Tuesday: 10 – 15 miles Thursday: 10 – 15 miles Sunday: 40 – 50 miles |
| Week 12 | Monday: 10 miles easy cycling Tuesday: 15 – 20 miles Thursday: 15 – 20 miles Sunday: 45 – 55 miles |
|
Week 13 |
Monday: 10 miles easy cycling Tuesday: 15 – 20 miles Thursday: 15 – 20 miles Sunday: 45 – 55 miles |
| Week 13 | Monday: 10 miles easy cycling Tuesday: 15 – 20 miles Thursday: 15 – 20 miles Sunday: 45 – 55 miles |
| Week 14 | Monday: 10 miles easy cycling Tuesday: 15 – 20 miles Thursday: 15 – 20 miles Sunday: 45 – 55 miles |
| Week 15 | Monday: 10 miles easy cycling Wednesday: 10 miles Friday: 15 – 20 miles Sunday: 50 – 60 miles |
| Week 16 |
Tuesday: 20 – 25 miles |
|
Week 17 |
Tuesday: 20 – 25 miles Thursday: 20 – 25 miles Sunday: 50 – 60 miles |
| Week 18 | Monday: 10 miles easy spinning Wednesday: 15 miles Saturday: 20 – 25 miles Sunday: 55 – 65 miles |
| Week 19 | Tuesday: 15 miles Thursday: 25 miles Saturday: 25 miles Sunday: 60 - 70 miles |
| Week 20 | Tuesday: 25 miles Wednesday: 15 miles Thursday: 25 miles Saturday: 25 – 30 miles Sunday: 70 – 75 miles |
|
The week before we go! |
Monday: 10 miles Tuesday: 5 miles Wednesday: 10 miles Thursday: 5 miles |