8 Week Sofa To 50 KM Plans 2017 PDF

8-WEEK SOFA TO 50 KM
Week one: Getting started | total ride time: 1 hour 30 minutes - 3 hours 30 minutes
Goals of the week 1 ake sure your bike is ready

M 2 3
Think about and decide on
Decide on a route for your rides.
to ride and set-up correctly. your cross-training options.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Session type Session type Session type Session type Session type Session type Session type
Rest day Ride Cross training/rest Ride Cross training/rest Rest day Ride
30 minutes 0 minutes - 1 hour 30 minutes 0 minutes - 1 hour 30 minutes
Low Low Low
Session details Session details Session details Session details Session details Session details Session details
It might seem odd to start Easy paced ride Yoga, pilates, strength Easy paced ride Yoga, pilates, strength No option for cross training Easy paced ride
a training plan with a rest On a flat loop, ride for work in the gym or On a flat loop, ride work in the gym or today, it is a compulsory On a flat loop, ride
day but use today to make 30 minutes at a consistent swimming are all excellent for 30 minutes at a swimming are all excellent day off. This rest day will for 30 minutes at a
sure your bike, kit and easy pace. On the complements to cycling consistent easy pace. complements to cycling allow your body to recover consistent easy pace.
clothing are ready RPE (Rate of Perceived and you should try and On the RPE (Rate of and you should try and for tomorrow’s ride. On the RPE (Rate of
to go tomorrow. Exertion) chart, you do at least one cross Perceived Exertion) chart, do at least one cross Perceived Exertion) chart,
should be at three to four training session per week. you should be at three to training session per week. you should be at three to
and able to maintain a full Alternatively, take an four and able to maintain Alternatively, take an our and able to maintain
conversation. Pace the 30 additional rest day. a full conversation. Pace additional rest day. a full conversation. Pace
minutes ride as evenly as the 30 minutes ride as the 30 minutes ride as
possible, use your gears evenly as possible, use evenly as possible, use
to keep your cadence up your gears to keep your your gears to keep your
at around 80-90 rpm. cadence up at around cadence up at around
80-90 rpm. 80-90 rpm.
Focus Focus Focus

Getting you out on Build on tuesday’s Your third ride of
your bike and familiar ride but don’t try to the week, you should
with the intensity you push any harder, it’s all be feeling more confident
should be riding at. about discovering your and comfortable on the
sustainable pace. bike. Keep your upper
body relaxed.
British Cycling training plans: 8 week sofa to 50 km

Week two: Up to an hour | total ride time: 2 hours 30 minutes - 4 hours 30 minutes
Goals of the week 1

Sort out any issues with your 2
Do at least one of the
Drink from a bottle while riding. 3
bike you discovered last week. cross training sessions.
45 minutes 0 minutes - 1 hour 45 minutes 0 minutes - 1 hour 1 hour
Low Low Low
Recovering from Easy paced ride Yoga, pilates, strength Easy paced ride Yoga, pilates, strength No option for cross training Easy paced ride
yesterday’s ride and an On a flat loop, ride for work in the gym or On a flat loop, ride for work in the gym or today, it is a compulsory On a flat loop, ride for
ideal chance to iron out 45 minutes at a consistent swimming are all excellent 45 minutes at a consistent swimming are all excellent day off. This rest day will one hour at a consistent
any mechanical or set-up easy pace, RPE 3/4. complements to cycling easy pace, RPE 3/4. complements to cycling allow your body to recover easy pace, RPE 3/4.
issues you’ve discovered. Pace the 45 minutes and you should try and Pace the 45 minutes ride and you should try and for tomorrow’s ride. Pace the one hour ride
ride as evenly as possible, do at least one cross as evenly as possible, use do at least one cross as evenly as possible,
use your gears to keep training session per week. your gears to keep your training session per week. use your gears to keep
your cadence up at Alternatively, take an cadence up at around Alternatively, take an your cadence up at
around 80-90 rpm. additional rest day. 80-90 rpm. additional rest day. around 80-90 rpm.
Aim to take a sip from
your water bottle every
10 minutes.
Focus Focus Focus

Adding some saddle Ride the same route Building up your
time to the rides you as on Tuesday. Carry endurance. Stick to
achieved last week. Start a water bottle with you the correct intensity,
thinking about your riding and practice taking and remember you should be
technique. Today, focus on replacing it on the move. able to talk easily, and
your cornering. Drinking while riding is you’ll have no problems.
an essential skill.

Week three: Lifting the intensity | total ride time: 3 hours 30 mins - 5 hours 30 mins
Goals of the week 1

Introducing some 2 Consider buying and using a Do at least one of the
3
faster paced riding. foam roller on your rest days. cross training sessions.
1 hour 0 minutes - 1 hour 1 hour 0 minutes - 1 hour 1 hour and 30 minutes
Low/Med Low/Med Low
yesterday’s ride and an with tempo effort work in the gym or with tempo effort work in the gym or today, it is a compulsory On a flat loop, ride for
ideal chance to iron out On a flat loop, ride swimming are all excellent On a flat loop, ride swimming are all excellent day off. This rest day will one hour and 30 minutes
any mechanical or set-up for the first 20 minutes complements to cycling for the first 20 minutes complements to cycling allow your body to recover at a consistent easy pace,
issues you’ve discovered. at a consistent easy pace and you should try and at a consistent easy pace and you should try and for tomorrow’s ride. RPE 3/4. Pace the one
RPE 3-4. For the next do at least one cross RPE 3-4. For the next do at least one cross hour and 30 minutes ride
20 minutes, increase the training session per week. 20 minutes, increase the training session per week. as evenly as possible,
intensity a little RPE 5-6. Alternatively, take an intensity a little RPE 5-6. Alternatively, take an use your gears to keep
It’s not a sprint, just a additional rest day. It’s not a sprint, just a additional rest day. your cadence up at
conscious effort to up conscious effort to up around 80-90 rpm.
the pace a little. the pace a little. Aim to take a sip from
your water bottle every
You should still be able You should still be able
10 minutes and have
to talk but maybe just in to talk but maybe just in
something to eat, such
short sentences. For the short sentences. For the
as half an energy bar,
final 20 minutes return to final 20 minutes return to
after one hour.
easy pace RPE 3-4. easy pace RPE 3-4
Focus Focus Focus

Finding a riding intensity You might not have got Building up your
above your steady pace this session quite right on endurance and the
but that’s still sustainable. Tuesday and maybe tried skills, such as eating
Don’t forget to use your to push a bit hard. Adjust and drinking on the bike,
gears and keep your legs your effort and find that which are essential as
spinning quickly. tempo intensity. you ride further.

Week four: Two-hour ride | total ride time: 4 hours - 6 hours
Goals of the week 1 Riding for two hours 2 Book a massage as Do at least one of the
3
at the weekend. a reward after your long ride. cross training sessions.
1 hour 0 minutes - 1 hour 1 hour 0 minutes - 1 hour 2 hours
Low/Med Low/Med Low
yesterday’s ride and an with tempo effort work in the gym or with tempo effort work in the gym or today, it is a compulsory On a flat loop, ride for
ideal chance to iron out On a flat loop, ride swimming are all excellent On a flat loop, ride swimming are all excellent day off. This rest day will two hours at a consistent
any mechanical or set-up for the first 20 minutes complements to cycling for the first 20 minutes at complements to cycling allow your body to recover easy pace, RPE 3/4. Pace
issues you’ve discovered. at a consistent easy pace and you should try and a consistent easy pace and you should try and for tomorrow’s ride. the two hours ride as
RPE 3-4. For the next do at least one cross RPE 3-4. For the next do at least one cross evenly as possible, use
20 minutes, increase training session per week. 20 minutes, increase training session per week. your gears to keep your
the intensity a little RPE Alternatively, take an the intensity a little RPE Alternatively, take an cadence up at around
5-6. It’s not a sprint, just additional rest day. 5-6. It’s not a sprint, just additional rest day. 80-90 rpm. Aim to take a
a conscious effort to a conscious effort to sip from your water bottle
up the pace a little. You up the pace a little. You every 10 minutes and
should still be able to talk should still be able to talk have something to eat,
but maybe just in short but maybe just in short such
sentences. For the final sentences. For the final as half an energy bar or
20 minutes return to easy 20 minutes return to easy a gel, every 20-30
pace RPE 3-4. pace RPE 3-4 minutes.
Focus Focus Focus

If you’re riding the You should be familiar Building up your
same loop as last week, with your tempo intensity endurance and riding for
can you go a bit further now and confident to 2 hours. It doesn’t have
in the 20-minutes effort? increase your effort a little. to be continuous, you can
have a halfway café stop.

Week five: R&R | total ride time: 2 hours 30 minutes - 4 hours 30 minutes
Goals of the week 1

Rest and recover after 2
Opt for restful and restorative
Give your bike a good clean. 3
four weeks of training. cross training options.
1 hour 0 minutes - 1 hour 30 minutes 0 minutes - 1 hour 1 hour
Low/Med Low Low
yesterday’s two hours ride, with tempo effort work in the gym or On a flat loop, ride for work in the gym or today, it is a compulsory On a flat loop, ride for
take it easy, you deserve it. On a flat loop, ride swimming are all excellent 30 minutes at a consistent swimming are all excellent day off. This rest day will one hour at a consistent
for the first 20 minutes complements to cycling easy pace RPE 3-4. complements to cycling allow your body to recover easy pace, RPE 3/4.
at a consistent easy pace and you should try and and you should try and for tomorrow’s ride. Pace the one hour ride
RPE 3-4. For the next do at least one cross do at least one cross as evenly as possible,
20 minutes, increase the training session per week. training session per week. use your gears to keep
intensity a little RPE 5-6. Alternatively, take an Alternatively, take an your cadence up at
It’s not a sprint, just a additional rest day. additional rest day. around 80-90 rpm.
conscious effort to up Aim to take a sip from
the pace a little. You your water bottle every
should still be able to talk 10 minutes.
but maybe just in short
sentences. For the final
20 minutes return to easy
pace RPE 3-4.
Focus Focus Focus

It’s not all R&R this week This is a really easy spin Just an hour today to
but this is your only really for what should now feel keep you ticking over,
tough session so, try and like a short amount of time. don’t be tempted to do
set a PB. Use your gears to keep the more. Recovery from a
load on your legs low, this tough block of training,
ride should aid recovery. like the four weeks you’ve
just done, is when the
body gets stronger.

Week six: Hitting some hills | total ride time: 4 hours 30 minutes - 6 hours 30 minutes
If you’re not entered into

Goals of the week 1
Find a suitable hill 2
Do at least one of the cross
an official 50 km event, start 3
for Tuesday sessions. training sessions.
thinking about a route.
1 hour 0 minutes - 1 hour 1 hour 0 minutes - 1 hour 2 hours and 30 minutes
Med/High Low/Med Low/Med
Recovering from Hill Reps See how your are feeling Easy paced ride Yoga, pilates, strength No option for cross training Easy paced ride
yesterday’s ride and an 10 minutes easy cycling on after yesterday’s tempo with tempo effort work in the gym or today, it is a compulsory On a loop within few
ideal chance to iron out the flat to warm-up. On a ride. Listen to your body On a flat loop, ride for swimming are all excellent day off. This rest day will climbs, ride the majority
any mechanical or set-up challenging hill, ride for 5 and maybe just put your the first 20 minutes at complements to cycling allow your body to recover of 2 hours 30 minutes at
issues you’ve discovered. minutes. Pace it, don’t go feet up. a consistent easy pace and you should try and for tomorrow’s ride. a consistent easy pace,
out too hard but, by the RPE 3-4. For the next do at least one cross RPE 3/4. On the climbs,
end, you should be at RPE 25 minutes, increase training session per week. have the confidence to
7-8, single word answers the intensity a little RPE Alternatively, take an increase your effort to
only. Roll back down 5-6. It’s not a sprint, just additional rest day. tempo intensity, RPE 5-6.
the hill, giving yourself 5 a conscious effort to Don’t purposely attack
minutes to recover. Repeat up the pace a little. You the hills but don’t worry
the hill climb twice more. should still be able to talk if you find your effort
Ride steadily on the flat, but maybe just in short level rising above steady
RPE 3-4, for 25 minutes to sentences. For the final paced riding. Aim to take
complete an hour. 15 minutes return to easy a sip from your water
pace RPE 3-4. bottle every 10 minutes
and have something
to eat, such as half an
energy bar or a gel, every
20-30 minutes.
Focus Focus Focus

Pacing, try to reach The tempo effort is a bit The longest ride before
the same point on the hill longer today, pace it evenly your 50 km goal. Really
for each effort. Technique, and don’t go off too hard. focus on regular eating
use your gears and and drinking right from
practice both seated the start of the ride and,
and standing climbing. don’t forget, it’s okay to
schedule in a café stop.

Week seven: Starting to ease back | total ride time: 3 hours 30 mins - 5 hours
Goals of the week 1 2 Double check all your clothing 3 Do at least one of the cross
Book your bike in for a service.
and kit for next week. training sessions.
1 hour 0 minutes - 1 hour 1 hour 0 minutes - 1 hour 1 hours and 30 minutes
Med/High Low/Med Low/Med
Recovering from 10 minutes easy cycling Yoga, pilates, strength Easy paced ride Yoga, pilates, strength No option for cross training Easy paced ride
yesterday’s ride and an on the flat to warm-up. work in the gym or with tempo effort work in the gym or today, it is a compulsory On a loop within few
ideal chance to iron out On a challenging hill, ride swimming are all excellent On a flat loop, ride for swimming are all excellent day off. This rest day will climbs, ride the majority
any mechanical or set-up for 5 minutes. Pace it, don’t complements to cycling the first 20 minutes at complements to cycling allow your body to recover of 1 hr 30 minutes at a
issues you’ve discovered. go out too hard but, by the and you should try and a consistent easy pace and you should try and for tomorrow’s ride. consistent easy pace,
end, you should be at RPE do at least one cross RPE 3-4. For the next do at least one cross RPE 3/4. On the climbs,
7-8, single word answers training session per week. 30 minutes, increase training session per week. have the confidence to
only. Roll back down Alternatively, take an the intensity a little RPE Alternatively, take an up your effort to tempo
the hill, giving yourself 5 additional rest day. 5-6. It’s not a sprint, just additional rest day. intensity, RPE 5-6.
minutes to recover. a conscious effort to Don’t purposely attack
up the pace a little. You the hills but don’t worry if
Repeat the hill climb three
should still be able to talk you find your effort level
times more. Ride steadily
but maybe just in short rising above steady paced
on the flat, RPE 3-4, for
sentences. For the final riding. Sip from your water
20 minutes to complete
10 minutes return to easy bottle every 10 minutes
an hour.
pace RPE 3-4. and eat half an energy
bar or a gel, every 20-30
minutes.
Focus Focus Focus

You’ve got an extra Your longest tempo Easing back, aiming
rep to do, so pacing is effort. Give yourself a pat to start your recovery
even more important. on the back, at the start of before next weekend’s
Try to alternate one the plan, 30 minutes was final goal. Ride in the kit
minute seated with your longest ride. you will wear next week
one minute standing. and as a final test of
fuelling the ride.

Week eight: Your 50km ride | total ride time: 4 hours 50 mins - 5 hours 50 mins
Use the additional rest day on Thursday

Goals of the week 1 2
Have a think about what next
Complete your 50 km ride. to get all your kit together, don’t leave it 3
to do with your cycling fitness.
until the last minute on Friday
Rest day Ride Cross training/rest Ride Rest day Ride Ride
30 minutes 0 minutes - 1 hour 30 minutes 20 minutes n/a
Low Low Low Low/Med
Recovering from Easy paced ride Yoga, pilates, strength Easy paced ride An extra rest day, Easy paced ride 50km ride
yesterday’s ride and an On a flat loop, ride for work in the gym or On a flat loop, ride for double check all your kit On a flat loop, ride for Pace and fuel your
ideal chance to iron out 30 minutes at a consistent swimming are all excellent 30 minutes at a consistent and clothing is ready and 20 minutes at a consistent 50 km ride exactly the
any mechanical or set-up easy pace, RPE 3/4. Pace complements to cycling easy pace. RPE 3/4. Pace then put your feet up. easy pace. RPE 3/4. Pace same as you have your
issues you’ve discovered. the 30 minutes ride as and you should try and the 30 minutes ride as the 20 minutes ride as training rides. Stick to
evenly as possible, use do at least one cross evenly as possible, use evenly as possible, use RPE 3/4 for the majority
your gears to keep your training session per week. your gears to keep your your gears to keep your of the ride but you have
cadence up at around 80- Alternatively, take an cadence up at around 80- cadence up at around the fitness to hold a
90 rpm. additional rest day. 90 rpm. 80-90 rpm. higher intensity on climbs
if necessary. Eat and
drink little and often right
from the start of the ride.
Focus Focus Focus Focus

This week’s rides are This week’s rides are It might seem odd to ride Enjoy it!
just about turning your just about turning your the day before your 50 km
legs over and tapering for legs over and tapering but, a really easy paced
the weekend’s ride. Don’t for the weekend’s ride. 20-minute spin, will loosen
be tempted in to any last Don’t be tempted in to your legs off and prevent
minute extra training. You any last minute extra them feeling heavy and
won’t gain any fitness and training. You won’t gain sluggish tomorrow.
will just make yourself tired any fitness and will just
make yourself tired.

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8-WEEK SOFA TO 50 KM

Goals of the week 1  ake sure your bike is ready

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

Goals of the week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

Goals of the week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

Goals of the week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

If you’re not entered into

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

Use the additional rest day on Thursday

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Focus Focus Focus Focus

British Cycling training plans: 8 week sofa to 50 km

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Goals of the week 1 ake sure your bike is ready