This training plan is designed for people who are new to cycling or haven’t cycled for some time and is based on completing a ride up to 60 miles or 100 km. If you don’t have time to follow the whole plan you should aim to fit in some longer weekend rides which will give you a better understanding of what is required to complete a one day challenge.

Week(s) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 5 Miles 5 Miles Rest 5 Miles Rest 10 Miles
2 Rest 5 Miles 10 Miles Rest 5 Miles Rest 15 Miles
3 Rest 5 Miles 10 Miles Rest 5 Miles Rest 20 Miles
4 Rest 5 Miles Rest 5 Miles Rest 25 Miles Rest
5 Rest 10 Miles Rest 10 Miles Rest 30 Miles Rest
6 Rest 10 Miles Rest 15 Miles Rest Rest 40 Miles
7 Rest 10 Miles 10 Miles Rest 15 Miles Rest 45 Miles
8 Rest 15 Miles Rest 15 Miles Rest 40 Miles Rest
9 Rest 15 Miles 15 Miles Rest 15 Miles Rest 50 Miles
10 Rest 10 Miles Rest 10 Miles Rest Rest 60 Miles

Optional alternative training for the ride – Spin Classes

The “distance” travelled during an average Spinning class depends on cadence (how fast you turn your pedals measured in revolutions per minute or rpm). On average, a 40-minute class at a cadence of 80–110 rpm (revolutions per minute) is equivalent to approximately 15–20 miles on the road (but without the sunburn or traffic).