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Beginner 50k Training Plan – Week 4

By Jiri Kaloc

By the end of this week, you will be at the half-way point. If you’ve been consistent, you should be feeling fitter and much more comfortable in the saddle. We will increase the duration and intensity this week again but don’t hold back, the following week will be all about recovery so your body will have time to catch up.

Week 4 – A two-hour cycling session

You will hit a milestone this week – two hours in the saddle on Sunday. Don’t worry, you won’t be asked to ride longer in the remaining weeks. But it won’t be an easy week to get there because both Tuesday and Thursday will feature 60-minute rides with a 20-minute moderate pace (MP) push included in the middle. If you feel like continuous two hours at talking pace (TP) are a bit too much on Sunday, you can plan a coffee stop in the middle.

Pedalling technique

With a higher pace and longer rides, it’s worth knowing a little about the pedalling technique. The basics are: push down on the pedal with the ball of your foot, point with your knees straight ahead, pedal at a cadence of 80 revolutions per minute. You can check out our article to learn more.

The biggest indicator that you’re not pedalling properly is that your knees point outwards at the top of each stroke. © Profimedia, Alamy

Sore backside

It’s possible that with increased ride duration, your butt might be having a hard time again. Luckily there are some things you can do if it becomes a problem. Check out our article that offers several tried and tested tips.

Fuelling on the bike

Your Sunday 120-minute ride is the perfect opportunity to do some more testing with eating and drinking while cycling. Start forming a habit of sipping water every 10-15 minutes and having a snack every 20-30 minutes. You can swap water for an electrolyte drink, especially if you sweat a lot. You can start with an isotonic drink in one bidon and water in the second but experiment with what works for you.

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