Sample Training Plan

Social Cyclists or Non Cyclists Guide

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest Day 10 Km Rest Day 10 Km Rest Day 20 Km Rest Day
Week 2 15 Km Rest Day 15 Km Rest Day 15 KM Rest Day 25 Km
Week 3 Rest Day 20 Km Rest Day 20 KM Rest Day 25 Km Rest Day
Week 4 25 KM Rest day 25 KM Rest day 25 KM Rest Day 30 KM
Week 5 Rest Day 25 KM Rest Day 25 KM Rest Day 25 Km 35 KM
Week 6 25 KM Rest Day 25 KM Rest Day 25 KM Rest Day 35 KM
Week 7 Rest Day 25 Km Rest Day 25 Km Rest Day 40 Km Rest Day
Week 8 30 Km Rest Day 30 Km Rest Day 30 Km Rest Day 50 KM
Week 9 Rest Day 30 KM Rest Day 30 Km Rest Day 60 Km Rest Day

 

Regular Cyclists/Fit Guide

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest Day 20 Km Rest Day 20 Km Rest Day 50 Km Rest Day
Week 2 25 Km Rest Day 25 Km Rest Day 25 KM Rest Day 50 Km
Week 3 Rest Day 25 Km Rest Day 25 KM Rest Day 75 Km Rest Day
Week 4 25 KM Rest day 25 KM Rest day 25 KM Rest Day 75 KM
Week 5 Rest Day 25 KM Rest Day 25 KM Rest Day 40 Km 50 KM
Week 6 25 KM Rest Day 25 KM Rest Day 25 KM Rest Day 75 KM
Week 7 Rest Day 25 Km Rest Day 25 Km Rest Day 75 Km Rest Day
Week 8 30 Km Rest Day 30 Km Rest Day 30 Km Rest Day 100 KM
Week 9 Rest Day 30 KM Rest Day 30 Km Rest Day 100 Km Rest Day

 

Remember if you can’t stick to the training plan above is to ensure you get out on long spins on the weekend.

If you plan on doing stage 1 you should be aiming for an average speed of 25kph and maintaining this over a 2 hr period before needing a rest by week 3.

If you are aiming to complete stage 2 you should be able to cycle at an average of 20kph for an average of 1 hour before needing a rest by week 3.