Training is essential in preparation for a long-distance event.  We outline 2 possible training routines below to help you get comfortable with more time in the saddle.  You can add or modify any of these values to fit your personal goals.  Keep in mind that you should try to be comfortable completing 75% or more of your long distance goal prior to the event.  
DAILY

Training

Option #1

One good way to train is to slowly increase your time and then back it off. 

You start out day one doing a 20 minute ride. On day 2, add 10 minutes and do 30 etc. 

If you are a more advanced rider and have done 2 hour + long rides and feel comfortable with your schedule, you can simply add this to your existing schedule on top of your current routine.

DAY

1

RIDE FOR 20 MINUTES

DAY

2

RIDE FOR 30 MINUTES

DAY

3

RIDE FOR 45 MINUTES

DAY

4

RIDE FOR 60 MINUTES

DAY

5

RIDE FOR 90 MINUTES

DAY

6

RIDE FOR 60 MINUTES

DAY

7

RIDE FOR 45 MINUTES

DAY

8

RIDE FOR 30 MINUTES

DAY

9

RIDE FOR 20 MINUTES

DAY

10

RIDE FOR 20 MINUTES

WEEKLY

Training

Option #2

WEEK

1

ONE 30 MINUTE LONG RIDE

WEEK

2

ONE 60 MINUTE LONG RIDE

WEEK

3

ONE 90 MINUTE LONG RIDE

WEEK

4

ONE 120 MINUTE LONG RIDE

WEEK

5

ONE 150 MINUTE LONG RIDE

WEEK

6

ONE 180 MINUTE LONG RIDE

Another good option is to increase your time spent riding by a flat amount, once per week.  

If a 45 minute ride is your longest normal ride, try adding 30-45 additional minutes to your ride once weekly.  

This will require more time in one day, but it really does help you grow. 

Remember that when riding for 60 minutes or more, nutrition is a MUST to avoid bonking. 

NUTRITION OVERVIEW
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