| WEEK 1 | TUES | Speed work. 60-minute ride, including 10 minutes at a bit faster-than-normal pace |
| THURS | Middle distance. 60-minute ride | |
| SAT | Long distance. 30 to 35 miles (maybe two hours) | |
| SUN | Middle distance. 15 to 20 miles | |
| WEEK 2 | TUES | Same as previous week |
| THURS | 65-minute ride | |
| SAT | 35 to 40 miles | |
| SUN | Same as previous week | |
| WEEK 3 | TUES | 60-minute ride, including two 10-minute intervals at a harder effort |
| THURS | 70-minute ride | |
| SAT | 40 to 45 miles | |
| SUN | 20 to 25 miles | |
| WEEK 4 (RECOVERY WEEK) |
TUES | 60-minute ride |
| THURS | 60-minute ride | |
| SAT | 40 to 45 miles | |
| SUN | 15 to 20 miles | |
| WEEK 5 | TUES | 75-minute ride, including 15 minutes at a harder effort |
| THURS | 75-minute ride | |
| SAT | 45 to 50 miles | |
| SUN | 20 to 25 miles | |
| WEEK 6 | TUES | Same as previous week |
| THURS | 80-minute ride | |
| SAT | 50 to 55 miles | |
| SUN | 25 to 30 miles | |
| WEEK 7 | TUES | 75-minute ride, including two 15-minute intervals at harder effort, 5 minutes easy recovery in between |
| THURS | 90-minute ride | |
| SAT | 55 to 60 miles | |
| SUN | 30 to 35 miles | |
| WEEK 8 (RECOVERY WEEK) |
TUES | 75-minute ride, including 20 minutes at a harder effort |
| THURS | 75-minute ride | |
| SAT | 50 miles | |
| SUN | 20 to 25 miles | |
| WEEK 9 | TUES | Same as previous week |
| THURS | 90-minute ride | |
| SAT | 65 to 70 miles | |
| SUN | 35 to 40 miles | |
| WEEK 10 | TUES | 75-minute ride, including three 10-minute intervals at harder effort, 5 minutes easy recovery in between |
| THURS | 90-minute ride | |
| SAT | 75 to 80 miles | |
| SUN | 40 to 45 miles |
NOTES Do your longer rides at an easy effort, at about a 4 on a 10-point scale. You can swap the activities on the two weekend days if that works better with your schedule. And if you have time, consider adding easy recovery rides of up to an hour on Wednesdays and/or Fridays.