0 to 100km: your 60-day plan

Finding your starting point

Every epic journey starts with a single pedal stroke. Before your 60 days begin, assess where you're at: can you comfortably ride for 30 minutes? If not, don't worry — start with shorter, manageable distances and build from there. This is about daily progress, not perfection.

Building your base

The foundation is a strong aerobic base. Aim for at least 4 rides a week, mixing up distance, hills and intensity. A sample week:

• Monday — easy spin (30–45 min): a comfortable pace, getting used to time in the saddle.
• Wednesday — intervals (20–30 min): alternate 3–5 minute high-intensity bursts with 1–2 minute recoveries to build power and stamina.
• Saturday — longer ride: gradually increasing distance, pushing your limits while still feeling achievable.
• Sunday — recovery ride: an easy spin focused on posture, aerodynamics and rhythm, giving your body time to repair.

Conquering hills at altitude

Kenya's high-altitude terrain adds a dimension most training plans don't account for — reduced oxygen makes climbs more demanding. A few ways to handle it:

• Spin to win: a higher cadence on climbs reduces stress on your legs and conserves energy.
• Pace yourself: don't attack a hill — find a pace you can hold for the whole ascent.
• Gear ratios: if your bike allows it, consider adjusting for easier climbing on steeper inclines.

Gear up for comfort

As your rides get longer, comfort becomes everything. A good pair of padded cycling shorts prevents chafing; padded gloves cushion your hands and protect against nerve strain and blisters from extended time on the bars.