| A | B | C | D | E | F | G | H | I | J | K | |
|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Week | Monday (Interval) | Tuesday | Wednesday (Slow) | Thursday | Friday | Saturday | Sunday | |||
2 | 1 | 30mins | 10miles | Rest | 1.5hrs | 20miles | Xtrain | Rest | 3hrs | 40miles | Rest |
3 | 2 | 30mins | 10miles | Rest | 1.5hrs | 20miles | Xtrain | Rest | 3.5hrs | 45miles | Rest |
4 | 3 | 60mins | 15miles | Rest | 2hrs | 25miles | Xtrain | Rest | 4hrs | 50miles | Rest |
5 | 4 | 60mins | 15miles | Rest | 2hrs | 25miles | Xtrain | Rest | 4.5hrs | 55miles | Rest |
6 | 5 | 90mins | 20miles | Rest | 2.5hrs | 30miles | Xtrain | Rest | 4.75hrs | 60miles | Rest |
7 | 6 | 90mins | 20miles | Rest | 2.5hrs | 30miles | Xtrain | Rest | 5hrs | 65miles | Rest |
8 | 7 | 90mins | 20miles | Rest | 3hrs | 35miles | Xtrain | Rest | 5.5hrs | 70miles | Rest |
9 | 8 | 90mins | 20miles | Rest | 3hrs | 35miles | Xtrain | Rest | 6hrs | 75miles | Rest |
10 | 9 | 90mins | 20miles | Rest | 3.5hrs | 40miles | Xtrain | Rest | 7hrs | 85miles | Rest |
11 | 10 | 100mins | 25miles | Rest | 3.5hrs | 45miles | Xtrain | Rest | 8hrs | 100miles | Rest |
12 | 11 | 90mins | 20miles | Rest | 1.5hrs | 20miles | Xtrain | Rest | 4hrs | 50miles | Rest |
13 | 12 | 30mins | 10miles | Rest | 1.25hrs | 15miles | Xtrain | Rest | The Bay Ride! | Rest | |
14 | |||||||||||
15 | Over 60% of our The Bay Riders cycle farther than they ever have before, and with this training plan and a base ability of riding 40 miles, you'll be able to complete 135 miles with three months of training. This is designed for individuals with a decent amount of biking experience and fitness. Trust us, you can do this! For beginners see our "Couch to 40 Miles" training plan. Each day we give a combination of miles and time; choose whichever you feel most comfortable with. Find a pace and distance that works for you. We generally think 12.5mph is comfortable, but if that is too fast, shoot for 10mph. This is meant to be 30 minutes OR 10 miles, whatever is best for you, not 10 miles in 30 minutes! If you don't have a way to measure this, don't worry! For the Xtrain days do something active you enjoy. That could be yoga, weights, playing a sport and going for a hike, just be active as much as you can. If a certain day of the week doesn't work for you, no stress! Try not to "make up" the past missed workout by just adding it to the next workout. Instead, find a rest day to swap it for or do a different kind of workout. Just know that missing a workout here or there is no big deal. The goal is time on the bike, consistency, and trying not to increase much more than 10% in effort week over week. The long ride each weekend (or whatever day works for you) shouldn't be done in isolation. The shorter rides throughout the week help your body adjust to time on the bike and the increased mileage. You've got this! If you have any questions, are looking for something to get you ready for 135 miles in under 12 weeks, or are looking for additional help, reach out to info@livethebay.org | ||||||||||