[Closed] Write me a 20 week training plan....

There was one in the last mag

Saw that 😀 thats my fallback but it seemed like a plan for somebody who was okay already 😉

Weeks 1 > 19, ride. Increase difficulty by a "bit" every couple of weeks.

Week 20 - don't ride.

All the while, stop eating bad food and eat good food.

There you go - £500 please. 🙂

How much time have you got now & how much will you have in 4 months?

what he said -----^

Buy the lance armstrong training book, really good, theres 3 main 7 week (plus a rest week after) programs to work through. And once your through those there's loads of excercises to add into them, the idea being you keep repeating the 'advanced' program but tailor it to suit your needs, so in winter do longer rides, in summer so more sprints on shorter rides etc.

I'd say:
Buy a heart rate monitor, even a cheep one will be good enough for your needs. Learn how to 'use' it.

First 3 weeks
3 mid week rides, about an hour each, moderate pace (zone 2) you should be able to chat to a buddy the entire time.
One longer ride at the weekends, say 2 hours.

week 4 - rest, just a half hour ride every other day at a very slow pace.

Next three weeks
3 mid week rides, but 1hour20 each
Weekend rides now 3hours.

1 Weeks rest (same as before, but 40 minutes, slow paced)

Then just keep adding 10min to your 3 evening rides every 3 weeks untill your running out of realistic time to do them. At which point start commuting by bike if posisble, 15miles each way is easily doable on a road bike and doesnt take much longer than a car (no breakfast before you leave, just alarm goes off 6:30, straight into ready prepared cycling kit, on the bike by 6:45, shower and changed and I used to be at my desk by 8, then have breakfast straight away to keep your energy up, try and have a late and healthy lunch to get you home)

15miles each way, 4 days a week is 120miles, more than enough for training.

Keep adding to your weekend rides, so they remain arround double your mid week length. If you want to do the SDW quickly you would have to be doing longer distances at a slower pace in training with some days a shorter distance at a quicker speed. This isn't possible in your time scale, so just focus on being able to ride for 5-6hours at a moderate pace without stopping then on the day doing 8hours solid on the bike wont feel too bad (its only a normal weekend with a mid week ride tagged on the end)

Thanks all, gonna try just up it a bit every week. Maybe dig out the turbo and the HRM.

Time is short, I own a company, work late, have a 3 yr old and have another one due in 6 weeks. So I'm really gonna have to work hard to get this done.

Can't cycle to work as its 500 yards from my house

Can't cycle to work as its 500 yards from my house

Do it 3 times

ride there as a warm up
ride back as hard as you can
ride back as a cool down

There's always training opportunities 😀

Bl**dy hell, I thought my challenge was tough. Good luck, I think you'll need it!! 😉

[b]Mulletus Maximus[/b]
the furthest I've ever riden is 35 miles

I'm not that bad! 😉 Have done a few 150mile in a day road rides, some 100 mile TTs and did 80 miles of the SDW a few weekends ago.

The SDW in a day is scaring me enough to train proper hard though, my main aim is to get the weight off. My legs can do the distance (ish)

if you did 80 miles sdw a few weeks ago you'll be fine when it dries out a bit.

as for riding to work. can you not do a 15 minute spin from home to work - you don't have to go the most direct route?

it's a brilliant way to separate the 2.

the furthest I've ever riden is 35 miles

Week 1 Drink beer
Week 2 Drink beer
Week 3 Drink beer
Week 4 Drink beer
Week 5 Drink beer
Week 6 Drink beer
Week 7 Drink beer
Week 8 Drink beer
Week 9 Drink beer
Week 10 Drink beer
Week 11 Drink beer
Week 12 Drink beer
Week 13 Drink beer
Week 14 Drink beer
Week 15 Drink beer
Week 16 Drink beer
Week 17 Drink beer
Week 18 Drink beer
Week 19 Drink beer
Week 20 Drink beer

Week 21 Slap on the minty arse lard, stock up on cake, MTFU and ride SDW. Drink beer in celebration of success/failure.

Week 1 Drink beer
Week 2 Drink beer
Week 3 Drink beer
Week 4 Drink beer
Week 5 Drink beer
Week 6 Drink beer
Week 7 Drink beer
Week 8 Drink beer
Week 9 Drink beer
Week 10 Drink beer
Week 11 Drink beer
Week 12 Drink beer
Week 13 Drink beer
Week 14 Drink beer
Week 15 Drink beer
Week 16 Drink beer
Week 17 Drink beer
Week 18 Drink beer
Week 19 Drink beer
Week 20 Drink beer

Week 21 Slap on the minty arse lard, stock up on cake, MTFU and ride SDW. Drink beer in celebration of success/failure.

This is what will actually happen!

Eat cake. Ride bike HARD. Beer. Sleep.

Repeat.