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British Cycling 8-week sofa to 50K

The 8-week sofa to 50 km training plan is ideal for the complete cycling novice who is currently sedentary and is looking to start cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.

Here is the overview of the 8-week training plan.

Download the 8-week training plan here.

Who is it suitable for?

With a progressive approach, our 8-week sofa to 50 km training plan is suitable for anyone wanting to get fit and start cycling, even if you are currently sedentary. We do however recommend that you consult with your doctor before beginning a structured training plan.

What is involved?

The time commitment ranges from a minimum of 1 hour 30 minutes to a maximum of 6 hours 30 minutes.

Each week, you will typically complete three rides.

They have given you time guidelines to work from as, if for example you live in a very hilly area, you will cover less distance in the same time than someone living somewhere flatter.

From Week 3, the rides are split into two 60 minute midweek rides and then a longer weekend ride which progressively builds in duration towards your goal.

You can substitute one of the midweek rides for a Spinning Class. It is important though that at least two rides a week are out on the roads to allow you to develop your bike handling skills and confidence as well as your fitness.

As the weekend rides get longer, don’t feel you have to complete them in one go, a café stop is definitely acceptable and a nice social side to cycling.

How do I know if I’m riding hard enough?

Pacing and an awareness of the effort you are putting in are essential for successful cycling.  In the Sofa to 50 km plan, effort guidelines are made based on a simple Rate of Perceived Exertion Scale (RPE).

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