I think it is somewhat of a misconception that different riders need vastly different training programs. We recommend that you train 3-4 times a week, either by bike or another type of sport. For cross-training days, activities such as running, swimming, or even walking work well—just stay active and stretch daily. 8-week beginners cycling training plan. Training tips for a 50 mile ride. Follow this weekly schedule for rides and workouts. The Training Plan. Download and follow this plan designed to give you a taste of the structure and workouts that are typical of the British Cycling Training Plans available on TrainingPeaks. Free Trial plan Just geting started? BY Joe Friel. Athletes over fifty tend to move towards long, slow distance training. Cycling over 60 has been shown to offer many health benefits. Typically, you would train over a period of 10 to 12 weeks, but it can be done in as little as 8 weeks. • Plan is for 12 weeks of Base training, before moving on to a Build-Peak-Race plan. Cycling your first 100 miles is a landmark for anyone. A 50 mile ride is a great cycling goal that a training plan makes it less daunting and more achievable. I doubt Andy is suggesting we lay back and adopt the easier path of using only LSD to train after 50. The CTS team I’ve worked with fully supports my 2-3x weekly strength training, as well as prescribing (at appropriate points in the training plan) interval training on track 2x weekly, along with tempo intervals on dirt, fartlek, hill repeats and steady state workouts. However, as Joe Friel points out, adding high intensity training may be what you need to reach your potential. The first thing to know about this plan is that it is almost identical to the plan that I followed myself as a racer and that I am currently using to coach members of the Wonderful Pistachios Pro Cycling Team. Ideal for those looking to start cycling for fun, fitness or to tackle a charity ride. Train smart with a cycling training plan by Joe Friel, best-selling author and internationally recognized endurance coach. Check our our free sofa to 50 km training plan. Don’t be put off, though - although it is, needless to say, a long way to cycle and requires a bit of preparation - if you organise yourself and put in the work, it feels like one heck of an achievement once you’ve done it (it feels like an achievement if you finish it and don’t put in the work, but that way’s harder). • Plan is intended for a cyclist over age 50 who has been racing for two or more years.