65-Mile - Cycling Challenge Training Summary
Riding 65 miles is a fantastic achievement, especially if you’ve never ridden that distance before. It may seem daunting, but with consistent training over the next eight weeks, it is an achievable goal.
This training programme is designed for new cyclists and focuses on gradually increasing your endurance, confidence, and fitness. You’ll start with shorter rides and build up your distance each week, allowing your body to adapt safely while reducing the risk of injury.
The most important ride each week is the long weekend ride, as this prepares you for spending more time in the saddle. The shorter rides during the week help improve fitness, pedalling efficiency, and recovery.
Remember that completing a long-distance ride isn’t just about fitness, eating and drinking regularly, pacing yourself, and getting enough rest are all key to enjoying the ride and finishing strong.
Don’t worry if your average speed isn’t fast. The goal is to ride consistently and comfortably rather than race. By following the plan, completing your long rides, and listening to your body, you’ll give yourself the best chance of successfully completing your 67-mile challenge on September 6th.
Every experienced cyclist started as a beginner. Stay consistent, trust the process, and enjoy the journey—you’ll be amazed at what you can achieve in just eight weeks.
Don’t be fooled, 65 miles is a long way, circa 4.5hr without a stop (15mph average).
With a long ride, I always break this down into manageable goals, first goal, 15miles, second 30miles etc, all the way to 67, with this, you’ll only looking at the next 15 miles in your head, before you know it, you’re at 45 miles, LOL, only 22 odd to go, happy days.
Fuelling is so important and don’t think you will be fine, fuelling for a long ride is easy to say but hard to do, something I set up years ago is, setting a reminder on my Cycling Computer/Phone to remind me to eat and drink say every 20mins, this way you won’t forget, the most important thing to remember is “little and often”, a sip and a bite to eat is all you need, but start from the get go and keep drinking/eating from the first 20mins and keep it up there after.
Nutrition
For rides longer than 2 hours:
60–90 g carbohydrate per hour
Drink 500–750 ml fluid per hour (more if it’s hot)
Aim for 500–800 mg sodium per hour
Eat every 20–30 minutes rather than waiting until you’re hungry.
Before long rides:
Eat a carbohydrate-rich breakfast 2–3 hours beforehand.
After rides:
Aim for 20–30 g of protein plus carbohydrates within an hour to support recovery.
So, its mid and your event is September 6th, you have about 8 weeks to prepare. As a beginner, the goal is to build endurance gradually while avoiding injury.
Goal
Event: 65 miles
Date: September 6
Current level: Beginner
Training frequency: 4 rides per week
Optional: 1–2 strength sessions
Weekly Structure
Monday: Rest
Tuesday: Easy ride
Wednesday: Strength or rest
Thursday: Moderate ride with some harder efforts
Friday: Rest
Saturday: Long ride
Sunday: Recovery ride or easy walk/stretch
Week 1
Tuesday: 45 min easy spin
Thursday: 60 min
- 10 min easy
- 4 × 3 min steady pace
- Easy riding between efforts
Saturday: 20 miles easy
Sunday: 30 min recovery ride
Week 2
Tuesday: 60 min easy
Thursday:
- 5 × 3 min moderate effort
Saturday:
- 25 miles
Sunday:
- 45 min recovery
Week 3
Tuesday:
- 60 min
Thursday:
- 4 × 5 min at a pace where talking becomes difficult
Saturday:
- 30 miles
Sunday:
- 45 min easy
Week 4 (Recovery Week)
Tuesday:
- 45 min easy
Thursday:
- 45 min relaxed
Saturday:
- 20 miles
Sunday:
- Rest
Week 5
Tuesday:
- 60 min
Thursday:
- 5 × 5 min tempo
Saturday:
- 40 miles
Sunday:
- 45 min recovery
Week 6
Tuesday:
- 60–75 min
Thursday:
- Hill repeats or
- 6 × 4 min moderate-hard
Saturday:
- 50 miles
Sunday:
- 45 min easy
Week 7 (Peak Week)
Tuesday:
- 60 min easy
Thursday:
- 3 × 10 min steady
Saturday:
- 55–60 miles
- Ride at your planned event pace.
- Practice eating and drinking exactly as you will on event day.
Sunday:
- Rest
Week 8 (Taper)
Monday:
- Rest
Tuesday:
- 45 min easy
Thursday:
- 30 min with 3 short efforts
Friday:
- Rest
Saturday:
- Very easy 20 min spin
Sunday (September 6th)
65-mile ride
“Ride the first 20 miles slower than you think you need to”.
Strength Training (Twice Weekly)
Perform 2–3 sets of:
- Bodyweight squats × 12
- Reverse lunges × 10 per leg
- Glute bridges × 15
- Plank × 45–60 seconds
- Side plank × 30–45 seconds each side
- Bird dogs × 10 per side
Event-Day Pacing
- Ride the first hour comfortably.
- Keep your effort steady rather than chasing speed.
- Eat every 20 minutes, even if you don’t feel hungry.
- Drink regularly rather than waiting until you’re thirsty.
- Save energy for the final 15–20 miles.
If you can comfortably complete a 55–60 mile training ride in Week 7, you’ll be well prepared to finish 67 miles on September 6.
Event Week Checklist – Very Important.
Service your bike Two/Three weeks before the ride.
- Check tyre pressure before setting off.
- Carry a spare inner tube, tyre levers, pump or CO₂ inflator, and a multi-tool.
- Eat a carbohydrate-rich breakfast 2–3 hours before the start.
- Begin eating and drinking early during the ride rather than waiting until you feel hungry or thirsty.
Finishing 67 miles on the bike is a rewarding achievement and a reminder of the progress that comes with dedication and persistence. The ride challenged you physically and mentally, but every climb, mile, and moment of effort made reaching the end even more meaningful. be proud of what you have accomplished and grateful for the journey that brought you here. This ride is another step forward and motivation to keep pushing, improving, and chasing new goals.