25-Mile Cycling Program
This 6-week program is the bridge between “I can ride” and “I can go long.” It’s designed to build comfort, confidence, and endurance so that riding 25 miles (40 km) feels exciting — not intimidating.
- 6 weeks total
- 3–4 rides per week
- Most rides are easy
- Weekly long ride grows gradually
- Rest days are part of the program
- If you miss a ride — don’t cram two in one day; just move forward
- If a week feels too hard — repeat it rather than forcing it
This isn’t about perfection — it’s about momentum.
Target Athlete
Riders who:
- Can ride 35–45 minutes at an easy pace
- Want confidence before taking on a 50-mile event or long charity ride
Time Commitment
- 3–4 rides/week
- 40–90 minutes per session (longest weekends)
- Optional yoga/mobility/strength on lighter days
What This Plan Builds
- Aerobic endurance (ride further without fatigue)
- Cadence and pacing control
- Climbing strength and cadence management
- Fueling & hydration habits for long rides
- Mental confidence with longer time in the saddle
Equipment
Same as Cycling 101 — nothing new is required.
You need:
- Any bike
- Helmet
- 1–2 bottles
- Snacks for long rides
Fueling & Hydration
Simple rules to avoid bonking:
| Ride Length | Fueling |
|---|---|
| Under 45 min | Water only |
| 45–90 min | Water + carbs halfway (banana, bar, gels, fruit snacks, etc.) |
| Warm weather | Add electrolytes |
Timing matters more than the type of snack:
- Eat before you feel tired
- A tiny bit often > a huge meal late
Modifications
- Busy week → keep Tue + Sat, skip Thu
- No hills nearby → simulate climbing with low cadence (65–75 rpm) on flats
- Pain or irritation → convert all rides to EZ for 3–5 days, then resume
- Pacing: Start very easy → finish steady, not depleted
- Cadence: Smooth pedaling (80–95 rpm) beats mashing hard gears
- Shifting: Change gears before terrain changes, not during
- Fueling: Eat every 30–45 minutes on long rides — even if you’re not hungry
- Confidence: Long rides train your mind as much as your legs
Legend
R = Ride
EZ = Very easy
Z2 = Aerobic / conversational
Y = Optional yoga/mobility
S = Optional strength
WEEK 1 — Build Rhythm
| Day | Session |
|---|---|
| Mon | Rest or Y (15–20 min) |
| Tue | R — 40 min Z2 — smooth cadence |
| Thu | R — 35 min EZ — relaxed upper body |
| Sat | R — 60 min long ride (Z2) |
| Sun | Optional Y or S |
WEEK 2 — Pacing & Cadence
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 45 min Z2 — practice drinking while riding (safe path only) |
| Thu | R — 40 min with 4 × 1-min high cadence (100+ rpm) |
| Sat | R — 70 min long ride (Z2) — fuel halfway |
| Sun | Optional walk or yoga |
WEEK 3 — Strength & Hills
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 45 min with 3 × 4-min low cadence (65–75 rpm) |
| Thu | R — 35 min EZ |
| Sat | R — 75 min long ride (Z2) — include gentle hills if possible |
| Sun | Optional Y or S (glutes/core focus) |
WEEK 4 — Comfort at Distance
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 50 min Z2 steady |
| Thu | R — 40 min EZ — keep heart rate low |
| Sat | R — 85 min long ride — fuel every 30–40 min |
| Sun | Optional Y |
WEEK 5 — Confidence Week
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 50 min with 2 × 6-min faster (comfortably hard) |
| Thu | R — 40 min EZ |
| Sat | R — 95 min long ride — simulate fueling plan |
| Sun | Optional Y or S |
WEEK 6 — Graduation Week (25-Miler)
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | R — 45 min Z2 — no straining |
| Thu | R — 30 min EZ — legs openers: 3 × 15-sec smooth accelerations |
| Sat | EVENT DAY — 25-mile / 40-km Ride 🎉 steady pacing, fuel early and often |
| Sun | Celebration ride or gentle mobility |
Finishing this program means you’ve built real engine — aerobic capacity, durability, and efficiency. Even if every ride didn’t go to plan, the work accumulated. You’re a stronger, more resilient rider now.
Absorb the Work 🚴
- Take a recovery week with easy spins and short rides.
- Save a favorite route or note a power, speed, or time improvement.
- Ride for feel — no targets, no pressure.
Keep the Momentum 🔁
- Repeat the final few weeks to sharpen fitness and consistency.
- Build into a longer endurance block or structured interval program.
- Choose an event, group ride, or personal route to train toward.
Stay Balanced ⚖️
- Heavy legs? → yoga or light strength to restore range of motion.
- Plateaued? → reduce volume briefly, then rebuild.
- Burned out? → ride somewhere new, leave the computer at home.
Cycling fitness compounds quietly. Keep showing up and let the engine grow.
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Route Planner Bike Fit Assistant Quick starting points for size & contact points. Refine with a pro fit as you progress. Units cm
in Height Inseam Measure barefoot from floor to groin. Riding Style Road / Endurance
Gravel
MTB (Trail/XC)
Tri / TT
Commuter / Hybrid Frame Size
—
— Saddle Height (BB
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