One of the best ways to see the countryside is to enjoy the trip on a bicycle. In recent years it has been much easier to find a bike tour to suit your individual needs. Several companies offer a variety of tours that are designed for new to experienced bike tour riders.

This plan is perfect for someone with very limited fitness and a first-time tour rider. In just 10 weeks you can be ready to enjoy a long weekend, or three consecutive days on your bike, riding some 25 to 30 miles per day.

PROFILE

The plan is designed for a Level I cyclist. The plan can be utilized by someone that is currently going to the gym and participating in group fitness activities a couple of times per week. Optimally, you are on your bike, or a spin bike, at least once per week for 45 to 60 minutes before beginning this plan.

The plan can also be used by someone that is currently inactive. If you are inactive, it is best if you add two preparation weeks to the front of the plan. Ride a bike three days per week, 30 to 45 minutes per day at Zone 1 to 2 intensity (see the free download documents on the right side of this page for definitions) before beginning the plan.

Over the next 10 weeks, you can commit to riding four days per week, with a long ride building to around 2:30.

If you are currently doing a strength training program, you can continue that program on your off-cycling days, Monday and Wednesday. You may find you need to reduce the weights, sets, repetitions or some combination of all to keep strength training from negatively affecting your cycling.

If you are not currently strength training, but would like to incorporate a weight room routine in your workout plan, I suggest beginning with the AA Phase of strength training described in the free download section referenced in a previous paragraph. Keep the weight relatively light for the first two weeks.

As your body adapts to the routine, you can increase the weight slightly and reduce the number of repetitions to 12 to 15. You can keep both days at the 12 to 15 rep. range or have one day at 12 to 15 reps and the second day at 15 to 20 reps and less weight. You might have to experiment to see which routine works best for you. 

In addition to committing to training, you are committed to recovery as well. You know that improved performance is accompanied by improved recovery techniques and high density nutrition. In short, in addition to completing the training sessions, you need to get adequate rest and eat nutritious foods that fuel a high performance body.

GOAL

Your goal is to ride three consecutive days, 25 to 30 miles each day, averaging 12 to 15 miles per hour after 10 weeks of training.

THE PLAN OVERVIEW

The basic layout of the plan includes a day off or an optional strength training day on Monday and Wednesday. On most weeks, rides are shown on Tuesday, Thursday, Saturday and Sunday. Friday is a day off.

In Weeks 7 and 8 there are rides scheduled on Friday. This is to help you build the ability to ride three consecutive days on the bike and is part of your final preparation for the event.

This plan is also available in the book, Training Plans for Cyclists published by VeloPress.