{"id":174084,"date":"2019-06-04T11:23:13","date_gmt":"2019-06-04T11:23:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=174084"},"modified":"2021-05-25T06:56:31","modified_gmt":"2021-05-25T06:56:31","slug":"beginner-50k-training-plan-week-1","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/04\/beginner-50k-training-plan-week-1\/","title":{"rendered":"Beginner 50k Training Plan \u2013 Week 1"},"content":{"rendered":"

This series will introduce an easy-to-follow training plan that will get you ready for a 50k race no matter how experienced or fit you are as a cyclist. If you\u2019re just starting out with cycling or you\u2019ve been cycling for a while but never followed a specific plan, then this should be a fun way to get some motivation and improve.<\/strong><\/p>\n

8 weeks of 50k training plan<\/strong><\/h2>\n

There will be a new article with a specific training plan covering every day from Monday to Sunday every week for the following 7 weeks. You will also get tips on what to eat, how to avoid common mistakes, how to improve riding technique and keep your bike in good condition. If you stay consistent and follow the plan, you\u2019ll become a much-improved cyclist capable of regular multiple-hour rides. And you will nail your first 50k race, of course!<\/p>\n

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Training at Warila pass (Behind the scenes of Catching Breath)<\/figcaption><\/figure>\n

Mostly slow, sometimes fast<\/strong><\/h2>\n

The training plan will specify the length and intensity for each ride. Since this is a guide for cyclists who are new to structured training, we won\u2019t complicate things with heart rate zones and other measurements. We will only differentiate between three levels of intensity.<\/p>\n

Talking pace (TP)<\/strong> \u2013 You will do most of your training rides at this intensity, it\u2019s the easiest we will use. To do it right, you should be going at a pace comfortable enough to hold a continuous light conversation.<\/p>\n

Moderate pace (MP)<\/strong> \u2013 We will use this intensity to make certain sessions harder. To do it right, you will increase your effort so that you\u2019re breathing more heavily and unable to talk continuously anymore. But don\u2019t go all out, you should be able to hold this pace continuously for about 30-60 minutes.<\/p>\n

Hard pace (HP)<\/strong> \u2013 You will use this pace only a few times, mostly on hill climbs. It\u2019s not a full sprint but a very hard effort. To do it right, you should be breathing forcefully, unable to talk, and only be able to sustain this pace for a few minutes.<\/p>\n

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\u00a9\u00a0Profimedia, Stock Budget<\/figcaption><\/figure>\n

Week 1 \u2013 Confidence and comfort<\/strong><\/h2>\n

The goal for the first week of training will be to dust off your bike, get it ready for riding, and get you on it to gain some confidence and comfort. You will do three short rides on a flat, steady route away from traffic. All three rides should be done at your talking tempo and should feel easy. Your training days will be Tuesday, Thursday, and Sunday most weeks. If this doesn\u2019t work for you, select different days, but keep \u201crest days\u201d in between.<\/p>\n

\"\"<\/a><\/strong><\/p>\n

Bike fit and padded shorts<\/strong><\/h2>\n

There are a few things to do before your first ride, and one of them is checking your bike. Unless you\u2019re an expert, have your bike checked<\/a> in a bike shop to make sure your brakes and shifting work, no components are too worn-out, and so on. Once you know that your bike is safe to ride, you should set it up in a way that fits your body. Check out this article to spot the most common signs of a bad bike fit.<\/p>\n<\/lite-youtube>\n

Now that your bike is ready, you have to get your butt ready too. There\u2019s no way around it, it will take you a few rides to get used to a saddle<\/a> if you\u2019re new. But padded cycling shorts will make a big difference! If you\u2019re planning to stick with this for the whole 8 weeks, it will be the best investment when it comes to comfort.<\/p>\n

Motivation<\/strong><\/h2>\n

It\u2019s best to find a 50k race in your area and start this program about 8 weeks before. If you don\u2019t feel like racing, you can map out a 50k route near your house and set that as a goal for your 8-week 50k training. Cycling is more fun in a group, so if you can persuade a few friends to join you in working through the 50k training plan, you will have a higher chance to succeed and much more fun. Either way, good luck with your first ride next Tuesday!<\/p>\n","protected":false},"excerpt":{"rendered":"

This series will introduce an easy-to-follow training plan that will get you ready for a 50k race no matter how […]<\/p>\n","protected":false},"author":12,"featured_media":172488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332,329],"tags":[3102,3101,2107],"global-categories":[],"class_list":["post-174084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","category-road-cycling","tag-50k-training","tag-beginner-50k-training-plan","tag-training-plan"],"yoast_head":"\n50k Training Plan for Beginners: Your Cycling Training Programme<\/title>\n<meta name=\"description\" content=\"If you\u2019re just starting out with cycling or you\u2019ve never followed a specific plan, then this 50k training plan is what you're looking for.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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