Cycling Weekly from Sofa to 60km (Alzheimer's Research UK)

10 WEEK TRAINING PLAN

Established 1891

FROM SOFA TO 60KM

10 WEEK TRAINING PLAN

FROM S O FA TO 60KM Just starting out the sport of cycling? Or want to reach an achievable milestone? This training plan will help you get there.

R

iders who are aiming to ride 60km but who may not have ridden a bike in a long time or just starting out in the sport and want to improve their fitness from a base level. Or for cyclist’s training for a charity event such as Alzheimer’s Research UK Cycling Down Dementia challenge.

T H I S P L A N W I L L - Make you fitter by gradually building your fitness from a limited active level. It

53 | 25 June, 2020 | Cycling Weekly

is important to take each week as it comes.

used as fitness or active recovery days depending on your personal journey.

H O W I T W O R K S - The training plan is based around 10 weeks training, slowly progressing your long endurance ride and fitness gradually week on week up until you are able to complete a 60km ride. Some shorter, more intense rides are also included within the plan to activate a training response, as well as some cross training sessions which can be

H OW TO U S E O U R C YC LI N G P L A N - For our training plans,

different parts of the rides are described using numbered training zones. The plan is to work at that level of effort for the time given.

Making the most of your time means working at the right effort level for you. Here’s how to work out where your training zones are.

SOFA TO 60KM

Cycling training plan WEEK

1 2 3 4 5

MONDAY

TUESDAY

Z1 | Easy

WEDNESDAY

Z2 | Steady

Z3 | Brisk

THURSDAY

INTERVAL RIDE

REST DAY

Duration: 30 minutes 10min - Z1 2min - Z4 3min - Z2

2min - Z4 3min - Z2 10min - Z1

Duration: 30 minutes

Choose from, jog/walk, swimming, pilates/yoga, gym

REST DAY

REST DAY

REST DAY

10min - Z1 2min - Z4 3min - Z2

2min - Z4 3min - Z2 10min - Z1

REST DAY

REST DAY

REST DAY

Choose from, jog/walk, swimming, pilates/yoga, gym

REST DAY

REST DAY

REST DAY

REST DAY

INTERVAL RIDE

REST DAY

2min - Z4 3min - Z2 2min - Z4 3min - Z2 10min - Z1

Choose from, jog/walk, swimming, pilates/yoga, gym

REST DAY

Duration: 30 minutes 10min @ Z1 10min @ Z3-4 10min @ Z1

Duration: 30 minutes

Choose from, jog/walk, swimming, pilates/yoga, gym

Duration: 45 minutes 10min @ Z1 25min @ Z3-4 10min @ Z1

REST DAY

REST DAY

REST DAY

Choose from, jog/walk, swimming, pilates/yoga, gym

10min @ Z1 1hr 10min @ Z2 10min @ Z1

Duration: 45 minutes 10min @ Z1 1hr 10min @ Z2 10min @ Z1

15KM ENDURANCE RIDE

REST DAY

Duration: 60 minutes 10min @ Z1 40min @ Z2-3 10min @ Z1

20KM ENDURANCE RIDE

REST DAY

Duration: 60 minutes 10min @ Z1 40min @ Z2-3 10min @ Z1

25KM ENDURANCE RIDE

CROSS TRAINING

Duration: 45 minutes

Duration: 45 minutes

15KM ENDURANCE RIDE

TEMPO RIDE

Duration: 40 minutes 10min - Z1 2min - Z4 3min - Z2 2min - Z4 3min - Z2

Duration: 30 minutes

SUNDAY 15KM ENDURANCE RIDE

CROSS TRAINING

CROSS TRAINING

Duration: 30 minutes

SATURDAY

TEMPO RIDE

INTERVAL RIDE

Duration: 30 minutes

FRIDAY

Z4 | Very Hard

CROSS TRAINING

CROSS TRAINING

REST DAY

Z4 | Hard

REST DAY

Duration: 1 hour 15 minutes 10min @ Z1 55min @ Z2-3 10min @ Z1

SOFA TO 60KM

Cycling training plan WEEK

6

MONDAY

TUESDAY

Z1 | Easy

WEDNESDAY

Z2 | Steady

Z3 | Brisk

THURSDAY

REST DAY

Choose from, jog/walk, swimming, pilates/yoga, gym

REST DAY

REST DAY

INTERVAL RIDE

7 8

10min - Z1 2min - Z4 3min - Z2 2min - Z4 3min - Z2

2min - Z4 3min - Z2 2min - Z4 3min - Z2 10min - Z1

REST DAY

REST DAY

CROSS TRAINING

REST DAY

Duration: 45 minutes

Choose from, jog/walk, swimming, pilates/yoga, gym

REST DAY

REST DAY

INTERVAL RIDE

9 10

REST DAY

2min - Z4 3min - Z2 2min - Z4 3min - Z2 10min - Z1

REST DAY

Choose from, jog/walk, swimming, pilates/yoga, gym

10min @ Z1 40min @ Z3-4 10min @ Z1

REST DAY

Duration: 45 minutes

Choose from, jog/walk, swimming, pilates/yoga, gym

Duration: 70 minutes 10min @ Z1 50min @ Z3-4 10min @ Z1

REST DAY

REST DAY

Duration: 60 minutes

Choose from, jog/walk, swimming, pilates/yoga, gym

REST DAY

REST DAY

REST DAY

10min @ Z1 40min @ Z3-4 10min @ Z1

10min @ Z1 1hr 10min @ Z2-3 10min @ Z1

Duration: 1 hour 45 minutes 10min @ Z1 1hr 25min @ Z2-3 10min @ Z1

45KM ENDURANCE RIDE

REST DAY

Duration: 2 hours 15 minutes 10min @ Z1 1h 55min @ Z2-3 10min @ Z1

50KM ENDURANCE RIDE

REST DAY

Duration: 2 hours 35 minutes 10min @ Z1 2h 15min @ Z2-3 10min @ Z1

60KM ENDURANCE RIDE

TEMPO RIDE

Duration: 60 minutes

Duration: 1 hour 30 minutes

35KM ENDURANCE RIDE

CROSS TRAINING

CROSS TRAINING

Duration: 60 minutes

Duration: 60 minutes

SUNDAY 30KM ENDURANCE RIDE

TEMPO RIDE

Duration: 40 minutes 10min - Z1 2min - Z4 3min - Z2 2min - Z4 3min - Z2

SATURDAY

CROSS TRAINING

Duration: 40 minutes

REST DAY

FRIDAY

Z4 | Very Hard

TEMPO RIDE

CROSS TRAINING

Duration: 45 minutes

Z4 | Hard

REST DAY

Duration: 3 hours

10min @ Z1 2h 40min @ Z2-3 10min @ Z1

Jake Baggaley Photography

Ride for #TeamARUK in 2021 and help make research breakthroughs possible

Visit alzres.uk/fundraise to find out more Registered charity numbers: 1077089 & SC042474