STP Cycling Training

Posted on Feb 27, 2023

Weekend July 15, 2023 I’m riding with LT and OY from Seattle to Portland in the STP ride.

Training Log

Log of miles put in for preparation. To allow for some cross-training, let’s say running counts for 3x miles, e.g. 5mi running ~ 15mi towards goal

Week of	Total	MON	TUE	WED	THU	FRI	SAT	SUN
Feb 12 - 19	50	5	0	0	25	0	20	0
Feb 20 - 26	25	0	0	0	0	0	0	25
Feb 27 - Mar 5	30	0	15	0	15	0	0	0
Mar 6 - 12	80	0	15	0	30	0	10	25
Mar 13 - 19	45	10	0	0	0	10	25	0
Mar 20 - 26	10	0	0	10	0	0	0	0
Mar 27 - Apr 2	0	0	0	0	0	0	0	0
Apr 3 - 9	33	0	18	0	0	0	15	0
Apr 10 - 16				40			70	20
Apr 17 - 23				20			80	20
Apr 24 - 30				40			70	30
May 1 – 7				50			80	60
May 8 – 14				50			90	20
May 15 - 21				30			80	40
May 22 - 28				40			90	50
May 29 -Jun 4				50			110	30
Jun 5 - 11				30			30	140
Jun 12 - 18				40			120	50
Jun 19 - 25				40			90	50
Jun 26 - Jul 2				30			80	40
Jul 3 - 9				40			60	20

These training goals are pulled from the official STP mileage guide.

Week of	Goal	Day 1	Day 2	Day 3
Feb 12 - 19	50	20	30
Feb 20 - 26	63	0	0	20
Feb 27 - Mar 5	63	20	10	*33
Mar 6 - 12	80	20	40	20
Mar 13 - 19	70	20	30	20
Mar 20 - 26	90	30	50	10
Mar 27 - Apr 2	110	20	70	20
Apr 3 - 9	110	30	50	30
Apr 10 - 16	130	40	70	20
Apr 17 - 23	120	20	80	20
Apr 24 - 30	140	40	70	30
May 1 – 7	190	50	80	60
May 8 – 14	160	50	90	20
May 15 - 21	150	30	80	40
May 22 - 28	180	40	90	50
May 29 -Jun 4	190	50	110	30
Jun 5 - 11	200	30	30	140
Jun 12 - 18	210	40	120	50
Jun 19 - 25	180	40	90	50
Jun 26 - Jul 2	150	30	80	40
Jul 3 - 9	120	40	60	20

Some POIs:

Links: