Cycling Schedule for 80 Miles Per Week
Cycling is a fun and healthy activity to engage in. It is a cardiovascular exercise that improves your heart health and body fitness. And you would love it as you go, if not for anything, because it makes you feel good.
Setting a goal like cycling 80 miles a week is a great way to stay motivated. But how do you split up those 80 miles so your cycling time doesn’t eat into your work or resting time?
Not to worry, this article will help you organize your cycling schedule for 80 miles per week so you can balance exercise and other life’s endeavors without falling behind on either of them.
So, whether you are a beginner, an intermediate cyclist, or a professional cyclist, there is a schedule for you, and you are about to find out.
Shall we?
Why 80 Miles a Week?
You had in mind to go cycling all 80 miles per week, but have you asked yourself why? Perhaps you have your personal or other reasons, but here, let’s discuss a little about why 80 miles seems to be the ideal distance to cycle per week.
A great way to challenge yourself
It’s a great way to challenge yourself without overdoing it. Cycling 80 miles a week means you’re riding regularly, which is key to building stamina, improving fitness, and burning calories. It’s enough distance to give your body a solid workout, but not so much that it becomes overwhelming, especially if you’re just starting out. Your body needs gradual adjustment.
Good for staying active
It’s also a great goal for people who want to stay active while balancing other commitments like work, school, or family time. With the right schedule, 80 miles can fit into your weekly routine without taking up too much of your time.
Breaking Down 80 Miles Per Week
If you want to ride 80 miles a week, the first step is figuring out how to break that distance down into manageable rides. You can’t do all 80 miles in one day—well, you could, but that would be pretty exhausting for most people. And maybe too time-consuming too, getting in the way of other activities.
Instead, it’s better to spread the miles over several days.
Here’s a simple way to break it down:
- 4 rides a week, each about 20 miles long, or
- 5 rides a week, each about 16 miles long, or
- 6 rides a week, with shorter rides around 13-15 miles each.
Each of these schedules works, and you can pick the one that fits best into your lifestyle and capability too.
Cycling Schedules
Now that you know how to split up the miles, let’s look at some sample cycling schedules. We’ll start with one for beginners and then one for more advanced riders.
Beginner Cycling Schedule (5 Days a Week)
This schedule is perfect if you’re new to cycling or just want to ride at a comfortable pace. You’ll cycle 5 days a week with 2 days of rest. Fair for a beginner.
- Monday: Rest
- Tuesday: 16 miles
- Wednesday: 16 miles
- Thursday: Rest
- Friday: 16 miles
- Saturday: 16 miles
- Sunday: 16 miles
With this schedule, you’re riding a little each day, and the rides are spaced out with rest days in between. This helps you stay fresh and recover from each ride, especially if you’re just getting used to cycling.
Intermediate Cycling Schedule (4 Days a Week)
If you’re comfortable with longer rides and want to push yourself a bit more, try this schedule. You’ll ride 4 times a week with 3 days of rest. During your rest days, your body repairs itself from the physical stress from cycling, getting you ready for yet another round the next day.
- Monday: Rest
- Tuesday: 20 miles
- Wednesday: Rest
- Thursday: 20 miles
- Friday: Rest
- Saturday: 20 miles
- Sunday: 20 miles
In this schedule, you’re cycling fewer days, but each ride is longer. This is great if you like spending more time on your bike at once, and it leaves room for full rest days in between.
Advanced Cycling Schedule (6 Days a Week)
For more experienced riders who want to be on the bike as much as possible, this schedule spreads the 80 miles over 6 days, leaving just one day for rest.
- Monday: 13 miles
- Tuesday: 14 miles
- Wednesday: 13 miles
- Thursday: 13 miles
- Friday: 13 miles
- Saturday: 14 miles
- Sunday: Rest
This schedule is for people who are comfortable riding almost every day. The rides are shorter, so even though you’re on the bike 6 days a week, the distance per day isn’t overwhelming. This plan is great for building endurance and keeping a regular cycling routine.
Tailoring the Schedule to You
The sample schedules above are mere suggestions from us. The best cycling schedule is one that works for you. Here are a few tips for adjusting your plan:
- Listen to your body: If you’re feeling too tired or sore, take an extra rest day. It’s better to recover than to push too hard and risk injury. In the same vein, if you feel the miles per day are not sufficient for you, you can go a little farther.
- Ride at your own pace: Don’t worry about how fast you’re going. If you need to take it slow, that’s fine. The important thing is to enjoy your rides and stay consistent.
- Add variety: You can make your rides more fun by changing your route or adding some hills to challenge yourself. Riding different paths also keeps things exciting and helps you discover new areas. Also consider riding with friends, you might even not pay attention to distance by doing this. But you are sure going to exceed the miles rather than fall behind.
Tips for Staying on Track
Sticking to a cycling schedule takes dedication, but it can also be fun. Below are things you can do to stay motivated and dedicated to your 80 miles per week cycling schedule.
- Track Your Progress
Using a bike computer, fitness tracker, or even a simple notebook can help you keep track of your miles. Humans love progress. Anything that signals progress, we love to hold onto it. Not only that, we love to push harder to see that metric increase. It builds confidence overtime and fuels your dedication.
2. Set Mini Goals
Instead of just focusing on the big 80-mile goal, break it down into smaller goals. For example, aim to finish 40 miles by Wednesday. Mini goals are achievable quicker than lofty goals. So start with them, and increase the tempo as you go.
3. Join a Cycling Group
Riding alone is good, no doubt, but have you tried cycling with friends or other cyclists? It gives you a feeling of community, and inclusivity. Join a cycling club to begin with and you won’t find cycling a hard thing to do anymore.
4. Reward Yourself
Set a reward for yourself once you’ve completed the week’s 80 miles. It could be something as simple as treating yourself to your favorite meal or seeing a new movie with. Anything, just indulge yourself. Rewards help you stay motivated and give you something to look forward to.
What to Eat While Cycling
When you’re cycling 80 miles a week, you’ll need the right fuel to keep your body going. Here’s what to keep in mind:
1. Carbs for Energy
Carbohydrates give you the energy to power through your rides. Make sure to eat enough carbs, like pasta, rice, and whole grains, before your rides. For fruits, watermelon is a good source of vitamin C, which is good for repair of worn tissues in your body.
2. Hydrate
Staying hydrated is important, especially if you’re cycling in hot weather. Drink water before, during, and after your rides. You can also carry a water bottle with you to sip while cycling.
3. Snack on the Go
For longer rides, consider packing small snacks like a banana or energy bar. These can help you maintain your energy, especially if you’re cycling for more than an hour at a time.
Stay Safe While Cycling
You need to stay safe so you can ride another day. Consider the safety tips below as you go pedaling.
Wear a helmet
Always wear a helmet to protect your head in case of an accident.
Check your bike
Before each ride, make sure your bike is in good condition. Check the tires, brakes, and chain.
Follow the rules of the road
If you’re cycling on roads, obey traffic signs and signals. Stay in bike lanes when possible, and always signal when you’re turning.
Wear bright or reflective clothing
This will help drivers see you, especially if you’re cycling in low-light conditions.
Don’t ply lonely and dangerous roads alone
Be sure to know routes that may be dangerous to cycle whether during the day or night and avoid them. If you are not sure, you can use the company of a friend that knows such a route better. In all, have an emergency number you can call immediately in case there is a need for that.
To Wrap It Up
Cycling 80 miles per week is such a great idea to stay fit, healthy, and happy. And although different people have different endurance levels, our schedule may not be the best for you depending on your strength or endurance level.
You know what’s best for you, so feel free to adjust your daily miles according to how comfortable it is for you.
In all, be sure to stay consistent and patient as those are some of the proven ways to get results. You can join a cycling club if you find that too demanding, they can help with keeping you accountable.
Speaking of a cycling club, wouldn’t you love to be part of a sports community that connects enthusiasts like you together?
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