long distance cycling

[Perry Winkle]

Originally Posted by muffin

i have an ok fitness level can run 6k in half hour??? i am currently doing circuit training twice a week and gym twice a week, we do 3 circuits with about 15 stations and spend 30seconds, 40seconds, 30seconds on each station during the 1st 2nd and 3rd circuits, we do a mix of weights and core training, gym is pretty simple half hour on the threadmill with some exercises after, i wuz just wondering how i should go from cycling 0k a week to 125k a day. what distance should i start at? how often should i increase the distance and by how much?

Cycle 3 times per week. Do other types of cardio 1-2 other days per week. Try to cycle 12k in a half hour. Bump up the distance by 10 percent each workout until you hit 20k in a half hour. Then, for the next 12 cycling workouts add 5 minutes to your total time every other time you cycle, while trying to keep the same pace. After those workouts you will be doing an hour getting 30-40k per hour.

Now decide whether to emphasize speed, emphasize endurance or balance the two. What I would do is slowly work my way up to doing 2 hour rides broken into four segments of varying speeds (like 32 km/hr and 20 km/hr, with some short 1-3 minute sprints perhaps).

If you can do this you'll likely feel great doing your ride at a leisurely pace.

The week or two before your ride you might want to do some test rides. I think most people suggest doing 75% of your daily distance. Others suggest doing a full day's test ride.

Do you have any other criteria, personal or external? Do you have to cycle half one day and half the next? Do you want to cycle X hours and rest Y hours per day to achieve your 250k?