First 50 km cycling event
6-week plan to comfortably complete your first 50 km ride. Perfect for beginners or returning cyclists.
Prerequisites
- ✓Able to ride a bike
- ✓Ride 30 min without discomfort
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Rest
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30 min very easy endurance (cadence 80-85 rpm)
Rest
Rest
45 min at 60-65% MHR, flat terrain
Active recovery or walk
Rest
Rest
40 min easy endurance with 2 gentle climbs
Rest
Rest
1h at 65% MHR
Rest
Rest
Rest
50 min with 3×5 min at 70-75% MHR
Rest
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1h20 on varied roads
Active recovery
Rest
Rest
35 min easy spinning
Rest
Rest
1h easy ride
Full rest
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Rest
55 min with 2×8 min at 75% MHR
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Rest
40 km at target pace (simulation), test nutrition strategy
Recovery rest
Rest
30 min very easy spinning
Rest, bike check
Rest
20 min very easy spinning
Rest, pack your bag
🚴 50 km — Ride and enjoy the scenery!
Training tips
- 1.Always start with a 10-min easy warm-up.
- 2.Drink 500 ml water per hour and eat a gel or bar every 45 min beyond 90 min.
- 3.Learn to fix a flat before long rides.
- 4.Easy gears are your friends on climbs — shift down early.
Frequently Asked Questions
What cadence should I aim for?
80–90 rpm is optimal. Higher cadence saves your legs and protects your knees.
Do I need cycling shorts?
Yes, absolutely. Padded cycling shorts (chamois) make long rides much more comfortable.