This training plan is for those who want to tackle a 50-mile ride without sacrificing strength in the process.
You'll build the endurance to ride 50 miles whilst driving up your Squat, Bench, and Deadlift numbers.
This 12-week program is built in two 6-week cycles, each with a clear purpose and progression. You'll test your FTP at the start of each cycle to track progress and set accurate training zones—no guessing, just data-driven training.
The first cycle builds your foundation with short, high-cadence work and sweet spot intervals. The second cycle develops your ability to sustain stronger efforts for longer, with Tuesday sessions sharpening high-end power and Thursday rides building muscular endurance.
Your volume will build towards week 10, and then you taper down so you're rested and ready for the main event.
Your strength sessions are designed to complement your cycling, not compete with it. You'll build power on the bike and in the gym without one destroying the other.
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
Is this plan for you?
You can already ride for 60 minutes comfortably (if not, start with Base Camp Cycling first)
You want to tackle 50 miles without losing strength
You need a realistic training schedule that fits around life—no endless double days
You value structured progression that prepares you properly for each phase
Your training breakdown
3 bike rides per week building from manageable to 40-mile peak
3 strength sessions per week targeting Squat/Bench/Deadlift and cycling-specific strength
No double days
Progressive phases across 12 weeks so you're ready for each step
Final 2 weeks taper to ensure you're rested and sharp for your 50-mile ride