Sample training plan for 120km cycle Training concepts: The main principle of training for a long distance event is to increase your mileage gradually over a number of weeks. By doing it that way, you help avoid injury, burnout and over-fatigue. Plus you will also be able to detect any issues with your body or your bike that you want to rectify before the big day. To set in motion your training plan, pick a known date for your 100km ride and countback from there to determine your start point.

This ten-week training plan below assumes you are in shape at the start to be able to ride 20 km comfortably. That’s a two-hour ride at a very easy 10-12km/h pace. The best way to learn training, hydration and eating tips is to ride with people who have done it before, but you can certainly do it on your own. As you prepare, aim for the targets as laid out in the table below to get you ready. It shows the distance of your longest ride each week (typically on a Saturday or Sunday) plus a cumulative mileage total for the week that you reach with your other riding.

120km event training plan