8-Week Cycling Training Plan: From Spin Class to 50 miles

In the winter, indoor cycling can be a welcome escape from cold, wet and dark climates. In the heat of summer, riding inside can provide a refreshing reprieve from high temperatures and heavy traffic. Spin classes are also convenient in the spring and fall, when unpredictable weather can affect training plans.

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Morning classes are a great way to start a day. With a little planning, riders can get to the gym, workout for 45 minutes, shower and make it to work on time—and filled with energy. Those who ride after work often find that each drop of sweat helps relieve built-up stress. Riders might also discover that new ideas and solutions to problems come to mind as muscles work to help the lungs provide fresh oxygen to the brain.

With so many benefits from indoor classes, some cyclists rarely ride outdoors. This doesn't mean they can't increase their mileage, though. Below is a basic eight- or 11-week training plan, done primarily indoors, to work up to a 50-mile or 100K ride.

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The Overall Plan

In this plan, Mondays and Wednesdays are for 45-minute indoor spin sessions. Alternatively, these can be done on Tuesdays and Thursdays. Each week, you need just one outdoor ride, on Saturday or Sunday, to build your endurance. 

If your goal is a 50-mile ride, this is an eight-week plan (at 14 mph, a 50-mile ride will take about 3 hours and 30 minutes). If you want to work up to a metric century (100K or 62 miles), the program is 11 weeks (at 14 mph, a 62-mile ride will take about 4 hours and 30 minutes).

For the long ride, you can join a mass-participation event, invite others from spin class or design your own workout. If you create your own route, consider inviting family members to be a part of the process. For example, if you want to ride one-way to a destination, have a friend or family member pick you up and treat them to lunch.

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Recovery Weeks

The distance of the Saturday ride increases for two weeks. Then, there's a short-ride week. This pattern of building volume followed by a recovery week helps you build fitness without wearing your body down. Be careful of trying to increase weekly training volume for several weeks, as this can lead to injuries and overall fatigue.
Intensity Guide

To keep things simple, use this intensity rating scale:

Zone 1 - Very easy
Zone 2 - Breathing harder
Zone 3 - Moderately tough
Zone 4 - A fast pace that can be held for several minutes at a time
Zone 5 - Fast riding that can't be held for more than a minute

Monday Workouts

For all Monday rides, most of the workout should be done with Zone 1 to 3 intensity. Include an occasional Zone 5 burst, followed by a generous amount of Zone 1 and 2 riding. The Zone 5 efforts can be done in or out of the saddle.

Some instructors like to jump in and out of the saddle for four or fewer pedal strokes, repeating the action for an entire song. This movement does little more than provide an upper body workout. Avoid doing these "bike push-ups" and instead try efforts that can improve power in your legs. Make them 10 to 60 seconds long, followed by one or two minutes of Zone 1 and 2 riding.

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Wednesday Workouts

Wednesday rides should be done with Zone 1 to 4 intensity and should include long (more than 60 seconds) hill-climbing efforts. You can simulate hill climbing by increasing the tension on the flywheel of your bike. Depending on how you feel on any given day, the hill climbing can be done at Zone 3 or 4. Recoveries should be around one-third of the work time.

The Long Ride

For the first four weeks of the training plan, keep the intensity of your long ride from Zone 1 to 3. In the subsequent weeks, include all zones. Be careful not to treat each outdoor ride like a race. Instead, build up the time you ride in Zone 3 and above throughout the training plan.

Fluids

Carry a water bottle on your bike at all times. Plan to consume about one bottle of fluid per hour during all rides. You should use water for rides up to 120 minutes. Once the rides get longer than two hours, carry an energy drink with electrolytes.

Fuel

For rides that are longer than two hours, carry something to eat. Fruit, trail mix, energy bars, and peanut butter and jelly sandwiches are great options. Aim to consume 150 to 250 calories per hour, each hour after the one-hour mark.

Note: These fluid and fuel guidelines are starting points. You'll need to adjust depending on how you feel during and after rides.

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