{"id":174370,"date":"2019-06-25T12:40:47","date_gmt":"2019-06-25T12:40:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=174370"},"modified":"2019-06-25T12:40:47","modified_gmt":"2019-06-25T12:40:47","slug":"beginner-50k-training-plan-week-4","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/","title":{"rendered":"Beginner 50k Training Plan \u2013 Week 4"},"content":{"rendered":"

By the end of this week, you will be at the half-way point. If you\u2019ve 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\u2019t hold back, the following week will be all about recovery so your body will have time to catch up.<\/strong><\/p>\n

<\/p>\n

Week 4 \u2013 A two-hour cycling session<\/strong><\/h2>\n

You will hit a milestone this week \u2013 two hours in the saddle on Sunday. Don\u2019t worry, you won\u2019t be asked to ride longer in the remaining weeks. But it won\u2019t 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.<\/p>\n

Pedalling technique<\/strong><\/h2>\n

With a higher pace and longer rides, it\u2019s 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<\/a> to learn more.<\/p>\n

\"\"<\/a>
The biggest indicator that you\u2019re not pedalling properly is that your knees point outwards at the top of each stroke. \u00a9 Profimedia, Alamy<\/figcaption><\/figure>\n

Sore backside<\/strong><\/h2>\n

It\u2019s 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<\/a> that offers several tried and tested tips.<\/p>\n

Fuelling on the bike<\/strong><\/h2>\n

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.<\/p>\n","protected":false},"excerpt":{"rendered":"

By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be […]<\/p>\n","protected":false},"author":99,"featured_media":174377,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[3102,3101,3202],"global-categories":[],"class_list":["post-174370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-50k-training","tag-beginner-50k-training-plan","tag-two-hour-cycling-session"],"yoast_head":"\nBeginner 50k Training Plan \u2013 Week 4 - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be feeling fitter and much more comfortable in the\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner 50k Training Plan \u2013 Week 4\" \/>\n<meta property=\"og:description\" content=\"By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be feeling fitter and much more comfortable in the\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-25T12:40:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"tereza\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/\",\"name\":\"Beginner 50k Training Plan \u2013 Week 4 - \u0160koda We Love Cycling\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp\",\"datePublished\":\"2019-06-25T12:40:47+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\"},\"description\":\"By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be feeling fitter and much more comfortable in the\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp\",\"width\":900,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beginner 50k Training Plan \u2013 Week 4\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\",\"name\":\"tereza\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"caption\":\"tereza\"},\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Beginner 50k Training Plan \u2013 Week 4 - \u0160koda We Love Cycling","description":"By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be feeling fitter and much more comfortable in the","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/","og_locale":"en_US","og_type":"article","og_title":"Beginner 50k Training Plan \u2013 Week 4","og_description":"By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be feeling fitter and much more comfortable in the","og_url":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2019-06-25T12:40:47+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp","type":"image\/webp"}],"author":"tereza","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"4"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/","url":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/","name":"Beginner 50k Training Plan \u2013 Week 4 - \u0160koda We Love Cycling","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp","datePublished":"2019-06-25T12:40:47+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926"},"description":"By the end of this week, you will be at the half-way point. If you\u2019ve been consistent, you should be feeling fitter and much more comfortable in the","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Garmin-CVR-profimedia-0235919059.webp","width":900,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2019\/06\/25\/beginner-50k-training-plan-week-4\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"Beginner 50k Training Plan \u2013 Week 4"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926","name":"tereza","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","caption":"tereza"},"url":"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/174370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=174370"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/174370\/revisions"}],"predecessor-version":[{"id":174376,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/174370\/revisions\/174376"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/174377"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=174370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=174370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=174370"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=174370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}