You've Got This
Training Plans
Go from couch to 40 miles, or 40 to 135 miles in under three months
Over 65% of our riders cycle farther than they ever have before, and with these training plans, you can too. Whether you're looking to conquer your first 40 miles or cross the century mark at 135, we've got you covered.
These plans are designed for individuals with some biking experience but who may be intimidated by the distance. Trust us, you can do this!
Choose Your Plan
Couch to Bay Ride
Perfect for beginners or those returning to cycling. Build up gradually over 12 weeks.
View 40-Mile PlanThe Full Bay
For riders comfortable with 40 miles looking to complete the full circumnavigation.
View 135-Mile PlanTraining Tips
Miles or Time — Your Choice
Each day we give a combination of miles and time; choose whichever you feel most comfortable with. Find a pace and distance that works for you. We generally think 12.5mph is comfortable, but if that's too fast, shoot for 10mph. If you don't have a way to measure this, don't worry!
Missed a Workout? No Stress!
If a certain day doesn't work for you, try not to "make up" the missed workout by adding it to the next one. Instead, find a rest day to swap it for or do a different kind of workout. Missing a workout here or there is no big deal.
The 10% Rule
The goal is time on the bike, consistency, and trying not to increase much more than 10% in effort week over week. The long ride each weekend shouldn't be done in isolation — the shorter rides throughout the week help your body adjust.
Train With the Community
Join our Strava Club to connect with other riders, share your progress, and find training buddies.
Join Strava Club