Have you been thinking about tackling a 40-mile bike ride? If so, you’re in good company! Many riders over 50 decide to set a new goal or rediscover their passion for cycling with something that’s neither too extreme nor too short. A 40-mile event is a fine challenge: It’s long enough to give you a sense of accomplishment, but it won’t require months of non-stop pain and sacrifice. Think of it as a sweet spot between distance, fun, and manageability.
In this tutorial, we’ll explore how to build your fitness gradually so that you’re prepared, physically and mentally, by the time your big day rolls around. The structure draws on principles from longer ride plans, like 50-mile training schedules, but adjusts them slightly for a 40-mile target. If you’ve been away from exercise for a while, fear not. There’s an option to do a short “lead-in” phase first to ease your body into regular cycling. So whether you’re newly interested or already riding a bit, this guide will help you get rolling with confidence.
Why 40 Miles Is a Great Milestone
Forty miles can sound intimidating at first, but it’s actually quite manageable with consistent practice. For someone in their 50s, it strikes a lovely balance—enough distance to feel like an event, yet not so far that you’ll dread every pedal stroke. You won’t need to spend every spare minute training, and you can still have energy for family, work, and that well-earned Sunday nap.
Plus, the sense of achievement when you cross that 40-mile mark is tremendous. You’ll likely see improvements in your overall health (better stamina, stronger legs, maybe fewer creaks in the knees) and experience the thrill of a purposeful challenge. And if you decide after finishing that 40 miles wasn’t enough, you can always aim for 50 or more next time. But let’s not jump ahead too fast.
Getting Started – The Lead-In Phase
Have you been off your bike for a while—or never really tried cycling seriously before? This next part’s for you. Before plunging into a full-blown training schedule, it’s wise to spend a few weeks easing your body back into motion. Sometimes, your mind might be ready to roar out the gate, while your muscles and joints need a slower approach.
Below is a basic outline of a possible six-week “lead-in” plan. It was originally structured around preparing riders for 50 miles, but we can adapt it for 40. The main idea is to introduce short sessions and rest days that gradually increase in length. During these lead-in weeks, you’re just getting your rear end used to the saddle again—no extreme efforts required. Let’s keep it relaxed and sustainable:
- Start Small: In week 1, ride your bike for around 10-15 minutes at an easy pace on two or three separate days. Focus on feeling comfortable. Stretch a bit afterward, and spend any off days just checking your bike’s mechanics or doing light flexibility work.
- Build Comfort: By weeks 2 and 3, try to extend one ride closer to 20 minutes and see if you can handle a slightly brisker pace on one session. Still keep at least one rest day between rides.
- Recover Fully: Week 3 often includes more rest. That doesn’t mean you’re slacking—it just allows your body to adapt so you’re fresh for the coming buildup.
- Longer Weekend Ride: As you enter weeks 4, 5, and 6, gradually move that weekend ride toward 30 minutes, then maybe 45 minutes. If you want, add another easy session midweek.
After this gentle ramp-up, you’ll be in a decent place to handle the more structured 12-week plan that follows. If you’re already riding consistently, feel free to skip the lead-in phase or shorten it. But if you feel any aches or fatigue, take a pause. Slow and steady is better than pushing so hard you end up sidelined.
The 12-Week Main Training Plan
Below is a detailed 12-week training plan designed with a 40-mile goal in mind, based on principles from longer-distance cycling schedules. The goal is to help you gradually build endurance, strength, and confidence in the saddle, especially if you’re 50 or older. Each week includes a balance of cycling, rest, flexibility, and optional strength work. Remember to adjust the plan if you’re feeling overly tired, and don’t hesitate to take extra rest days when needed.
Key to the Schedule
- B (Bike): Cycling sessions of varying lengths and intensities
- G (Gym) or Strength Sessions: Resistance exercises for legs, back, shoulders, arms, and core
- F (Flexibility): Stretching, foam rolling, light yoga—anything that enhances range of motion
- R (Rest): Days off or very light activity (like a short walk)
Phase 1 – Weeks 1-3 – Starting Out
Week 1
Total Focus: Introduce your body to a steady routine without overdoing it.
- Monday (B + F, 30 min)
Ride for 30 minutes at an easy pace. Warm up gently, and finish with 5-10 minutes of stretching. Focus on hamstrings, quads, calves, and lower back. - Tuesday (R)
Rest. If you’re bursting with energy, take a short walk or do simple floor stretches. - Wednesday (G, ~60 min)
Head to the gym (or use dumbbells/resistance bands at home). Perform a full-body session:- Squats (1 set of 12-15 reps)
- Bent-over rows (1 set of 12-15 reps)
- Overhead shoulder press (1 set of 12-15 reps)
- Planks (30-45 seconds)
Keep the weights light, concentrate on smooth form.
- Thursday (R)
Another rest day. Let those muscles recover, especially if you’re feeling any soreness from Wednesday. - Friday (B, 45 min)
Ride for 45 minutes. Keep it easy—if you can hold a conversation comfortably, you’re going at the right pace. - Saturday (R)
Rest or do a gentle neighborhood stroll. Check your bike for tire pressure, brake function, and chain lubrication. - Sunday (B + F, 60 min)
A slightly longer ride—60 minutes. This is your weekend “long ride.” Remember to stretch post-ride.
Week 2
Total Focus: Increase time in the saddle a little and refine gym work.
- Monday (R)
Rest day to recover from Sunday’s ride. - Tuesday (B + F, 45 min)
Ride at a moderate pace (still easy enough to chat, but a bit peppier than last week). End with stretching. - Wednesday (G, ~60 min)
Same exercises as Week 1, but increase to 2 sets if you feel ready:- Squats (2 sets of 12-15 reps)
- Bent-over rows (2 sets of 12-15 reps)
- Overhead press (2 sets of 12-15 reps)
- Planks (2 x 30-45 seconds)
Add extra rest between sets if needed.
- Thursday (R)
Rest or gentle yoga if you like. - Friday (B, 45 min)
Another 45-minute ride, but try to keep your cadence (pedal rotations per minute) slightly higher. Aim for a quick but comfortable spin on flat terrain. - Saturday (R)
Rest. - Sunday (B + F, 90 min)
Push your “long ride” to 90 minutes. Keep the pace easy, and if you need a quick break, that’s okay. Stretch carefully afterward.
Week 3
Total Focus: Introduce a bit of faster cycling (fartlek) and allow for recovery.
- Monday (R)
Take the day off to recover from the longer weekend ride. - Tuesday (B + F, 60 min)
Warm up 10 minutes easy, then do 2-3 bursts of faster pedaling (around 2 minutes each) with equal easy spinning in between. Cool down, then stretch. - Wednesday (G, ~60 min)
Keep the same full-body routine: 2 sets of 12-15 reps, focusing on form. - Thursday (B + F, 45 min)
Try a new route or surface, maybe a slight incline. Finish with a bit of stretching. - Friday (B, 60 min)
Steady ride—no intervals, just cruise. - Saturday (R)
Rest day. - Sunday (B + F, 2 hours)
Increase your weekend long ride to 2 hours. Keep it comfortable, but make sure you’re staying hydrated and fueled (snack on a banana or energy bar halfway).
Phase 2 – Weeks 4-6 – Extending Your Endurance
Week 4
Total Focus: Increase weekend volume; maintain shorter midweek rides.
- Monday (B + F, 30 min)
Easy spin just to shake out the legs—think of it as a recovery ride. Finish with 5-10 minutes of gentle stretches. - Tuesday (R)
Full rest. Consider foam rolling if you’re feeling any tightness. - Wednesday (G, ~60 min)
Full-body session, focusing on legs and core. Keep 2 sets of each exercise, or move to 3 sets if you’re comfortable. - Thursday (R)
Rest day—perfect time to plan your weekend route. - Friday (B + F, 60 min, fartlek)
Warm up gently, then mix in short sprints of 15-30 seconds with easy spinning recoveries. Wrap up with flexibility work. - Saturday (R)
Rest so you’re fresh for Sunday’s longer push. - Sunday (B + F, 2.5 hours)
Aim for a 2.5-hour ride. Keep your pace steady, bring enough water, and refuel about every 45 minutes.
Week 5
Total Focus: Lighten the load a bit to let the body recover and rebuild.
- Monday (R)
No training. If you’re feeling good, gentle yoga or a walk is fine. - Tuesday (G, ~60 min)
Change up your exercises slightly (for example, replace squats with lunges). Keep it at 2 sets. - Wednesday (B + F, 25 min speed)
Short and sweet: warm up 5 minutes, then do 15 minutes at a brisk pace, then cool down 5 minutes. Stretch at the end. - Thursday (R)
Rest. - Friday (B, 60 min)
A steady, moderate ride for about an hour. - Saturday (R)
Day off. - Sunday (B + F, 2.5 hours)
Repeat 2.5 hours from last Sunday or push to 2 hours 45 minutes if you’re feeling strong. Remember snacks (energy gels, small granola bars, etc.).
Week 6
Total Focus: Build again after a lighter week, approaching 3 hours on Sunday.
- Monday (R)
Rest day. - Tuesday (B + F, intervals, ~1 hour)
Warm up 10 minutes. Then 3 sets of 5 minutes brisk, 5 minutes easy. Cool down. - Wednesday (G, ~60-75 min)
Focus on full-body strength. If you’ve been feeling comfortable, try to increase the weight slightly, or add an extra set. Keep your form sharp. - Thursday (R)
Rest or do a light walk. - Friday (B, 60-90 min steady)
A steady ride—closer to 90 minutes if time allows. - Saturday (R)
Relax and hydrate well. - Sunday (B + F, 3 hours)
Now we’re heading toward 3 hours. Go slow, include short recovery stops if needed. Practice eating on the bike—small bites every 30-40 minutes.
Phase 3 – Weeks 7-8 – Bigger Challenges
Week 7
Total Focus: Extend the weekend ride further; add a bit of speed midweek.
- Monday (R)
Kick back and rest after the 3-hour Sunday ride. - Tuesday (B + F, 60 min steady)
An easy to moderate hour on the bike, then a few stretches. - Wednesday (G, ~60-75 min)
Maintain or slightly advance your strength routine. Think about adding core exercises like side planks. - Thursday (R)
Rest. Maybe watch a cycling video for inspiration. - Friday (B, 90 min)
Try a hilly route or incorporate short bursts of faster pedaling. This is your midweek “challenge.” - Saturday (G, optional)
If you feel fresh, do a short gym session focusing on upper body. If you’re fatigued, skip it. - Sunday (B + F, 3.5 hours)
Increase that weekend ride to 3.5 hours if possible. Pay attention to fueling: drink before you’re thirsty, eat before you’re hungry.
Week 8
Total Focus: Attempt a 4-hour ride if you’re ready, or stick to 3.5 if that’s enough.
- Monday (R)
Rest up after the long Sunday ride. - Tuesday (B + F, 60 min fartlek)
Warm up, add some random bursts of faster riding, and cool down. Keep it fun. - Wednesday (G, ~60-75 min)
Continue your usual weight routine. If you’re feeling strong, see if you can add another rep or two to each set. - Thursday (B, 60 min steady)
Nothing fancy—just get the legs moving, maybe on a scenic route. - Friday (R)
Rest day. - Saturday (B + F, 4 hours)
If possible, aim for 4 hours. If that seems too daunting, do 3.5 hours again. Stretch afterward, focusing on quads and hips. - Sunday (R)
Take a well-deserved rest. Let your body absorb the training.
Phase 4 – Weeks 9-10 – Pushing the Peak
Week 9
Total Focus: One more push on weekend volume, combined with a midweek speed workout.
- Monday (R)
Take the day off and let your muscles recover. - Tuesday (R)
Another rest day—yes, two in a row. Consider a sports massage if you’re feeling stiff. - Wednesday (B + F, 60 min hills)
Find a route with a few climbs. Attack the hills with moderate effort, then recover on the flats or descents. Stretch well afterward. - Thursday (G, ~60 min)
Keep the session quality-focused: 2-3 sets of each exercise, working upper and lower body. If your gym has balance tools (like a wobble board), practice for a few minutes. - Friday (B, 60 min steady)
A relaxed pace ride to get blood flowing. - Saturday (G, optional)
If you feel okay, do a short gym session or skip if you need more recovery. - Sunday (B + F, 5 hours)
Aim for your longest ride of the plan—around 5 hours. This might be more than 40 miles for many people, but it ensures you’re fully prepared.
Week 10
Total Focus: A second “expedition” week where you simulate heavier back-to-back rides.
- Monday (G + F, optional)
If you’re not exhausted from Sunday, do a gentle core workout and some stretching. Otherwise, rest. - Tuesday (B + F, 1.5 hours)
Steady ride. Keep your effort moderate—just enough to keep the legs awake. - Wednesday (G, ~60 min)
Try to keep your strength session going, but if you’re wiped out, shorten it. Quality over quantity. - Thursday (R)
Rest day. Hydrate and consider any final tweaks for your bike setup. - Friday (R)
Another rest day to gear up for the weekend. - Saturday (B + F, 5-6 hours)
This is a big one. If you can do 5-6 hours, you’ll have no trouble with 40 miles. Bring more snacks than usual—gels, bars, or even a quick sandwich. - Sunday (B + F, 5 hours)
Another long ride. After Saturday, try to keep the first hour very easy so your legs can warm up gradually. If two massive rides in a row is too much, shorten Sunday’s ride to 3-4 hours.
Phase 5 – Weeks 11-12 – Taper and Final Prep
Week 11
Total Focus: Begin tapering, but don’t stop training altogether.
- Monday (R)
Rest day, letting your body recover from the big weekend. - Tuesday (G, ~60 min)
Keep the weights moderate, focusing on maintaining your current strength level. - Wednesday (B + F, 30-40 min)
Incorporate gentle speed changes, but keep the total duration around 30-40 minutes. - Thursday (G, ~45-60 min)
Perform a lighter session—fewer sets, same movements. Don’t push too hard. - Friday (B, 1 hour steady)
Enjoy a calm, relaxed ride. No need to prove anything—just keep the legs moving. - Saturday (R)
Rest. Put your feet up, read a book, or plan a nice pre-ride meal. - Sunday (B + F, 5 hours)
This is the final long ride. Feel free to scale it down to 4 hours if you’re already confident. Try out any last-minute kit or nutrition items you might want for your event.
Week 12
Total Focus: Final taper before the event. Stay fresh and avoid new challenges.
- Monday (R)
Plan your travel, finalize your event day outfit, and relax. - Tuesday (B + F, 30 min)
Very easy ride, almost a gentle spin. Stretch afterward. - Wednesday (R)
No gym this week—give your muscles a break so they’re fully charged. - Thursday (B, 1 hour easy)
Last short ride. Keep it calm—don’t add intense hills or intervals. - Friday (R)
Rest or do a tiny bit of stretching. - Saturday (R)
Another rest day. You should feel eager and ready by now. Light walks are fine, but don’t overexert yourself. - Sunday (Event Day: 40 Miles!)
You’re all set. Trust your preparation. Aim for a steady start, sip water often, and snack as needed. Enjoy every moment—finishing 40 miles is a major achievement!
Practical Tips to Support Your Training
- Nutrition
We’re not talking about fancy or extreme diets. Just aim for balanced meals with a decent amount of protein, carbohydrates, and healthy fats. Hydration’s key, too. Drink water consistently throughout your ride, and if you’re riding longer than 90 minutes, consider adding electrolyte tablets. - Bike Fit
Being over 50 doesn’t mean you can’t enjoy a comfortable position on the bike. Get your saddle height right to protect your knees, and adjust your handlebars to reduce strain on your back and neck. A quick visit to a bike shop for a proper fitting can save you from unnecessary aches. - Use Your Gears Wisely
Don’t grind up hills in too heavy a gear—it can strain your knees. Instead, shift down to a lighter gear and spin at a quicker cadence. This keeps your muscles fresher for longer distances. - Rest Days Are Golden
It’s easy to feel guilty for taking a day off, but rest is where the magic happens. Your body repairs micro-tears in muscles and recovers from training stress. If your legs are screaming, do some light stretching and watch a good movie. You’ll bounce back stronger. - Pace Yourself
In the early weeks, keep your pace gentle enough that you can chat comfortably. As you get stronger, add speed segments or intervals to challenge your cardio. But remember, consistency usually trumps sporadic bursts of intense training. - Stay Motivated
Consider joining group rides or connecting with a local cycling club. Riding with friends can make those longer sessions feel less lonely. Plus, it’s nice to have someone to share a coffee (and maybe a pastry) with afterward. - Mind the Weather
If you’re training through fall or winter, adapt to the conditions. Dress in layers, carry a jacket, and remember that a bit of wind or drizzle can suck energy faster than you’d think. Keep an eye on the forecast and choose your routes wisely.
What About Race Day or Big Ride Day
Your event day has arrived—finally! With a 40-mile distance, you can think of it in manageable chunks, like two 20-mile sections or four 10-mile stretches. During the ride, pace yourself. Don’t get swept up too soon in the adrenaline of the first few miles. Start nice and steady, sip your water or sports drink every 10-15 minutes, and take small bites of energy bars or bananas before hunger knocks you flat.
If you’ve practiced nutrition during training, race day fueling won’t feel strange. Remember to breathe, smile, and enjoy the scenery. You’ve put in weeks of preparation, so trust that your body can handle it. Sure, the last portion may feel tough, but that sense of triumph when you finish is priceless.
Final Thoughts for Riders Over 50
Some folks think that once you reach 50, you need to slow down or avoid challenges like a 40-mile ride. Not true. With a well-planned training routine, proper rest, and a dash of enthusiasm, you can absolutely conquer those miles. Sure, you might experience a few more aches than you did decades ago, and maybe you’ll need an extra day of rest here or there, but that doesn’t have to stop you.
Cycling is about more than fitness. It’s about fresh air, open roads, and connecting with friends (or enjoying the solitude). The journey is personal, and age is just one factor among many. So keep pedaling, keep smiling, and don’t be afraid to experiment with new routes or new gear. If you can put in the time and respect your body’s signals, a 40-mile ride is well within your reach.