by Sofia Moreau

As spring showers dwindle and make way for summer sunshine, the time for outdoor adventures could not be better. Proffessional cyclist Leona Gerrard guides us on a revolutionary journey of transformation that will take you from cycling novice to 50K champion in just eight weeks.

An indoor gym routine is a staple for many, but outdoors, there’s an aura of summer addressed with the soft hum of the bicycle, promising a heady mix of thrill and freedom. What if, as summer blossoms into full bloom, you could swap your gym exercises for a 50K long-distance cycling adventure?

Imagine facing a sunny day astride your cycle, propelled gently onward by the summer whisperings of the wind, the essence of pure joy abounds. Who wouldn’t desire a slice of such exhilarating action?

Preparing for the 50K Voyage

Before embarking on this challenge, every champion needs a sturdy steed. Your trusty old garage bike might work, but only once it has been serviced and made road-ready, ensuring a safe and smooth journey. For those who are thinking about tampering with a rusty chain and tangled tubes, I’d strongly advocate for a visit to the local bike shop for a thorough service.

Finding Your Perfect Ride

For those without a serviceable bike, several retailers offer affordable entry-level bicycles tailor-made for your imminent adventure. Dedicated brands exist for women’s specific cycles factoring in the female anatomy, ensuring an exceptional cycling experience.

Quality Gear: Shaping Your Cycling Journey

With your new or newly-serviced bike in top shape, your next cyber-stop ought to be quality gear. A range of brands offering well-built entry to mid-level range ciclo-gear are favorites, providing value for money while delivering outstanding performance.

Padded bib shorts are a definite must – comfort being paramount in a long-distance adventure. Upon reaching the 50K milestone, consider adding cycling cleats into your gear to enhance pedal efficiency and energy conservation. But, for the present, stick to the basics.

Packing Essentials

A jersey with roomy back pockets should be part of your cycling wardrobe – preparing you to carry a spare inner tube, a small puncture repair kit, essentials like money, phone, and a spare set of lights.

Before setting sail into the horizon, practice and master on-ground tasks like changing a puncture, fixing a slipped chain, and the simple act of drinking water while still on the bike – delicate tasks that could turn catastrophic if botched in the middle of a ride.

Invest in Helmet Safety

Never underestimate the importance of a well-padded pair of shorts, and above all, a good helmet. Prioritize safety with a good-quality helmet providing maximum protection to keep your long rides carefree and enjoyable.

Your 8-Weeks Cycling Blueprint

Having prepped for your ride, let’s now dive into the training schedule. Start by undertaking three 30-minute cycling sessions each week, complemented by strength training on two of your rest days. Progressively increase your ride durations by introducing one long Sunday ride.

Pacing & Gradient Practices

From week three onwards, inject some pep into the middle 20 minutes of your rides, acquainting your body to changes in tempo. As your weekend rides get longer, consider mapping mid-ride refreshment stops for rest and rejuvenation.

Tapering and Recovery

In your sixth week, after spinning your way through 4-6 hours each week, start tapering to allow your body the much-needed time for recovery and rejuvenation. In the final week, limit your rides to 20-30 minutes, keeping them light and easy in anticipation of your big challenge.

On the eve of your 50K ride, double-check all your gear, ensure optimal tyre pressure, hydrate and nourish yourself adequately, and most importantly, ensure a good night’s sleep. The next day, free your mind and simply enjoy the ride – the panorama, the camaraderie, and the sheer pride of having achieved your first long-distance ride!

cycling adventure, cycling training plan, long-distance biking, women’s cycling gear, bicycle maintenance, outdoor workouts