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Goal: Build endurance, strength, and mental resilience 
Frequency: 3–4 rides per week
Types of Workouts: Endurance Rides, Interval Training, Hill/Resistance Rides, Recovery Rides

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Week 1 and 2: Foundation & Endurance

January 4th - 10th / January 11th - 17th

• Ride 1: 45-60 min Endurance Ride (steady pace, moderate resistance)

• Ride 2: 30-45 min Interval Training (5 x 3 min hard, 2 min easy)

• Ride 3: 60-75 min Long Ride (steady, sustainable pace)

• Ride 4 (optional): 30 min Recovery Ride (light resistance, focus on breath & form)

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Week 3 and 4: Increasing Intensity & Strength

January 18th - 24th / January 25th - 31st

• Ride 1: 60 min Strength Ride (heavy resistance, hill simulation)

• Ride 2: 45-60 min Interval Training (6 x 4 min hard, 2 min easy)

• Ride 3: 75-90 min Endurance Ride (steady pace)

• Ride 4 (optional): 30-45 min Recovery Ride​

 

Week 5 and 6: Pushing Limits

February 1st - 7th / February 8th - 14th

• Ride 1: 75-90 min Strength & Endurance Ride (hills + long steady pace)

• Ride 2: 60 min High-Intensity Intervals (6 x 5 min hard, 2 min easy)

• Ride 3: 2-hour Long Ride (focus on pacing & hydration)

• Ride 4 (optional): 45 min Recovery & Mobility

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Week 7: Peak Week

February 15th - 21st

• Ride 1: 90 min Strength Ride

• Ride 2: 60 min Speed Intervals (max effort for short bursts)

• Ride 3: 3-hour Ride (simulate race-day pace & nutrition)

• Ride 4 (optional): 45 min Recovery Ride

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Week 8: Taper & Prep

February 22nd - 28th

• Ride 1: 60 min Steady Ride

• Ride 2: 45 min Easy Spin

• Ride 3: 30 min Active Recovery

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THE SPINATHON (March 1st):

 

THE NIGHT BEFORE:

Prepare Your Body

• Sleep: Get at least 7-8 hours of sleep the night before to ensure you're rested and energized.

• Nutrition: Have a balanced breakfast 2-3 hours before the event (e.g., oatmeal with fruit, or a smoothie with protein). Avoid heavy, greasy foods.

• Hydrate: Drink plenty of water the day before and in the morning to ensure proper hydration. Avoid excessive caffeine or alcohol.

Pack Smart

• Comfortable Clothing: Wear moisture-wicking, breathable gear that won’t cause chafing - we recommend a cycling kit.

• Water Bottles: Bring at least 2 bottles for hydration during the ride.

• Snacks: Pack small, easily digestible snacks (e.g., energy gels, bananas, granola bars, or trail mix) for quick energy boosts.

• Extra Layers: Consider bringing a lightweight sweatshirt for warmth in case of temperature changes.

 

DURING THE SPINATHON:

Pace Yourself

• Start Slow: Begin at a steady pace, don’t go out too fast. Conserve energy for the full 4 hours.

• Break It Into Chunks: Mentally break the event into smaller, manageable sections (e.g., having a number of instructors will help with this!).

• Listen to Your Body: Pay attention to your energy levels and take breaks if needed. Use mindfulness techniques to stay focused and calm.

Hydration & Nutrition

• Hydrate Regularly: Sip water every 15-20 minutes, and take electrolytes if needed.

• Fuel Often: Eat small amounts of food every 45–60 minutes (e.g., an energy gel or snack). You don’t want to wait until you’re hungry or dehydrated to refuel.

Mindset & Mental Focus

• Positive Self-Talk: Remind yourself that you’ve trained for this, and you’re capable of handling whatever comes.

• Use Mantras: Short phrases like “Strong & Steady” or “I’ve got this” can help you stay focused and motivate you through tough moments.

• Breathe: Focus on deep, steady breathing to stay calm, especially during intense moments.

 

AFTER THE SPINATHON:

Cool Down & Stretch

• After the event, take time to cool down and stretch - we will someone leading this. Take advantage of ths as it will help with your recovery.

Post-Event Nutrition

• Rehydrate & Refuel: Drink water, and consume a post-ride snack rich in protein and carbs (e.g., smoothie, protein bar, or recovery shake) within 30 minutes of finishing.

• Rest & Recover: Give your muscles the time they need to recover.

Celebrate!

• You've accomplished something amazing, so take time to celebrate the achievement. Share your success with the other riders, your friends and family.