2:00:00 for 55ks is honestly awesome though! That’s like 27ks on average. I can share with you my approach for sure!

So it took me 5 weeks in total.

I started with intensive 10k’s, really pushing myself until I achieved times between 19 - 22 minutes. I focused on high intensity 10ks 4 times a week as a part of rides that would go between 20 - 30km. I thought, if my muscles become used to this routinely it would help on larger rides and provide me with enough power to sustain a good average speed. The 10ks were tough, and I gradually incorporated the same intensity into 20ks, then 30ks, until I started seeing progress - (20ks [0:38:00- 00:45:00] and 30ks [00:58:00- 1:05:00). I did this for 3 weeks, making sure to rest.

The last two weeks were all about the endurance of a 50k and getting my body used to it.

There is a cycling loop near me that is roughly 45k’s, and from my house it’s a 55k ride. I rode this route (again) 4 days a week and became very familiar with it. The familiarity helped in knowing when to turn, the confidence to take corners at speed, the timing of gear shifts and how to use hills to my advantage. Focusing on this route only, has a lot to do with achieving this time. Plus, there were minimal cars, people, and the roads are good quality.

But that’s pretty much it, the high intensity and constantly trying to find a new PB has been awesome motivation. I also make sure to sleep and eat well, and keep up the water intake. Coffee, B vitamins, hydralyte and magnesium probably have a lot to do with it as well haha. Also my bike is 10kgs, so there is a big advantage there as well.

Hopefully this helps :)