Skip to content

Unravel Fitness

  • About
  • Class Schedule
  • Services
  • Recommended Products
  • Blog

Unravel Fitness

Health & Wellness

Cycling 0-30 Miles in 8 Weeks

April 1, 2020 by admin

30 Mile Cycling Training Plan

Cycling is a great low impact sport that anyone at any age can participate in. Although 30 miles on a bike can sound intimidating, it doesn’t have to be with proper training! In order to ride 30 miles successfully you have to allow the body to adapt by gradually increasing your mileage and activity levels. This 8 week plan will not only get you from 0-30 miles but it will also condition the body for long days in the saddle. This training plan will include cycling days, cross training days, and recovery days. Remember recovery days are just as important as workout days and play a big role in injury prevention. Recovery days allow the body to rest and repair muscles. This program assumes you have never trained for a cycling event before. By the end of the eight weeks you will be ready for your first event. If you are already training then jump into the program at a position that best matches your current training level.

 

Image result for beautiful cycling photos

Weekly Focus & Goals

Week 1 Gradually introduce your body into this new form of training, try not to push the pace and don’t forget to stretch after each ride!

Week 2 Cross train with workouts in the gym your body is already conditioned with. Counterbalance the cycling with more upper body and core workouts.

Week 3 Bring suitable snacks to refuel with while you ride. Aim for a continuous long ride but do stop to refuel as needed. By the end of this week you should be able to cycle for 1.5 hours steady or 15 miles.

Week 4 We introduce a 60 min fartlek ride. This is swedish for speed play, interspersing some faster bursts with recoveries.

Week 5 Focus on stretching and mobilization during your recovery days this week. Cross Training is optional this week. Hit your long run hard. Prepare by carb loading the night before and bringing more snacks for refueling during the ride.

Week 6 Take breaks as needed on your longer ride this week. By the end of the week you should be able to cycle for 2.5 hours steady or 25 miles.

Week 7 Take breaks as needed on your 3.5 hr ride this week. Carb load the night before and treat this as a rehearsal ride with breaks as needed.

Week 8 Major taper before the race. Skip the cross training this week and let your body rest. Eat well and prepare for your big race! By the end of this week you should be able to cycle for 3 hours steady or 30 miles.

Image result for beautiful cycling photos

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 20-30 min easy ride Rest Rest 30-45 mins easy ride Rest Rest 45-60 mins easy ride or 5 miles
2 Rest 45 mins steady pace Cross Training Rest 45 mins steady pace Rest 1- 1.5 hrs steady pace or 10 miles
3 Rest 45 mins steady pace Cross Training Rest 1.2hrs steady pace Rest 2hrs or 15 miles continuous
4 Rest 1hr easy ride Cross Training Rest 1hr Fartlek ride Rest 2- 2.5hr steady pace or 20 miles
5 Rest Rest 45-60min Hills Cross Training 1hr steady pace Rest 2- 2.5hr steady pace or 20 miles
6 Rest 1-1.25 hr Fartlek ride Cross Training Rest 1.25-1.5hr steady pace Rest 2.5hr long ride
7 Rest 1hr steady pace Cross Training Rest Rest 3.5hr long ride 3hrs steady
8 Rest 30min very easy Rest 45min easy pace Rest Rest Race Day!

The Realbuzz Group

This blog post is a recap of key points from multiple sources listed below & personal experience:

  • The Realbuzz Group https://www.cancerresearchuk.org/sites/default/files/cycling-training-plan-beginner.pdf

Post navigation

Previous Post:

Eating for Weight Loss

Next Post:

Egg Whites International

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

MINDBODY Login

Schedule

Classes

Class Descriptions

Topics

Subjects

Active Recovery Beginner Blog body measurements bootcamp calories cardio CBD covid-19 cycling habit challenge Hemp hydration iifym keto Kettlebell macros marathon Marijuana meal prep mobility mobility challenge narcolepsy nutrition organic outdoor paleo plant based protein race Running Spartan Race strength training supplements Swimming swing Training guide triathlon ultramarathon vegan water weight loss whole30 Workout Yoga

Ultimate Macro Calculator

Calculate My Macros!

Contact Us

  • ndondoyano@gmail.com
  • 408-771-7075

Follow Us!

Contact Us

  • ndondoyano@gmail.com
  • 408-771-7075
© 2023 Unravel Fitness | WordPress Theme by Superbthemes