The Road to 500km
12-week training plan
Designed byMatt Rowe of Rowe & King Cycle Coaching
The Festive 500 is more than a challenge; it is a rite of passage. Since 2010, cyclists have spent the final days of the year traversing the thin line between holiday excess and athletic endurance. To cover 500km in eight days requires more than just fitness, it requires a plan, discipline, and a deep-seated love for the ride, regardless of the terrain or the temperature.
Monday: Full Rest Day.
Tuesday: 1hr Foundation Ride (Zone 2).
Wednesday: 1hr Recovery or Cross-training.
Thursday: 1hr Foundation Ride (Zone 2).
Friday: 45min Recovery Spin.
Saturday: 2-3hr Long Endurance Ride.
Sunday: 1hr Active Recovery.
Key Session
Steadily increase your weekly duration to condition the body for extended saddle time.