Training Guide
Training for Bike to the Beach success is easy. Anyone can Bike to the Beach; your training will
determine how enjoyable it is. The key to training is to stay active each week and to make sure you ind some time
in the saddle for your body to adjust to cycling. We recommend that you work out 3-5 times a week, with at least
3 cycling/spin events as a portion of each workout. Outside of the saddle, stay active lifting, taking group classes,
playing basketball, etc. Anything that gets your heart rate up.
Week 1
Week 2
Week 3
Week 4
Week 5
• 30-minute Ride
• 40-minute Ride
• 80-minute Ride
• 40-minute Easy Ride
• 30-minute Tempo Ride
• 90-minute Ride
• 40-minute Tempo Ride
• 40-minute Interval Ride
• 25-mile Ride
•
•
•
•
• 15 Mile Interval Ride
• 20 Mile Tempo Ride
• 40 Mile Ride
Week 6
Week 7
Week 8
Week 9
Week 10
•
•
•
•
• 20 Mile Tempo Ride
• 30 Mile Tempo Ride
• 50 Mile Ride
• 15 Mile Interval Ride
• 15 Mile Interval Ride
• 60 Mile Ride
•
•
•
•
• Short Tempo Ride
• Stretch
• 100 MILES!!!
15 Mile Interval Ride
25 Mile Tempo Ride
(Feel Free to take breaks)
40 Mile Ride
40-minute Tempo Ride
15 Mile Interval Ride
35 Mile Ride
(Feel free to take breaks)
25 Mile Ride
35 Mile Ride
45 Mile Ride
(105 Miles for the Week!)
Interval Ride – These are meant to hurt or burn. This workout starts with a 5 mile warm up or so. When you feel ready after warming up,
get the bike into the big gears and push it as hard as you can. Maintain this efort for 1-3 minutes and then ease of. Really try to get your
heart rate up. After 1-3 minutes ease of at a gear and efort that you could maintain for an hour plus. Watch your heart rate and when it
gets back down, get back in the big gear and do that same interval again.
Tempo Ride – A tempo ride is meant to be a fast but fun ride. Start out your ride easy, but build yourself up to
a brisk ride. You want to spend 20 minutes or so at a pace that you could probably hold for about 45 minutes.
Then drop yourself back down to an easier pace for 10-15 minutes, and either cool down of follow it up with a
second tempo pace of 15-20 minutes.
Long Rides – You want to treat your long ride days similar to how you plan to treat the actual Bike to the
Beach day. This means prepare yourself with hydration as well as nutrition, plan stops on the longer days,
but don’t go quite as hard as you plan to on ride day. The purpose of these rides is to just get the time in the
saddle and to measure your endurance.
w w w .b i k e tothe b e a c h. or g