The plan behind the story · Three deserts, a full Lake Eyre and 6,300 km: Craig Johnston's record ride across Australia
Eight weeks to your first ride with everything on the bike
By the end of eight weeks you will have ridden somewhere, stayed the night and ridden home under your own power. If you are getting going, that is 20 miles (32 km) each way. If you are already fit, it is two days of 120 km (75 miles) with no support.
Why this works
Craig Johnston crossed Australia at about 140 km (88 miles) a day for 44 days. Nothing about that is a sprint. Long-distance riding is built from three plain things: time in the saddle, days ridden back to back, and being able to look after yourself and the bike.
This plan trains those three in that order. Each week adds a little time, then a second day, then luggage. The overnight ride at the end is short enough to be fun and long enough to teach you what a tour feels like.
The health case needs far less than Johnston’s mileage. In a University of Glasgow study of 264,337 people, published in the BMJ in 2017, those who cycled to work, averaging about 30 miles (48 km) a week, had a 41 per cent lower risk of dying early over five years than commuters who did not walk or cycle. It was an observational study, so it shows a link and not a cause. By week four of either track you will be riding more than that.
Before you start
- Check with your GP (family doctor) if you have a heart condition, chest pain, dizziness, or have not exercised for some time.
- The bike: any bike that fits you and has working brakes and gears. Have a shop check it if it has been in the shed for years. An e-bike is a perfectly good way to do the getting-going track.
- Kit: helmet, lights, a pump, two spare inner tubes, tyre levers, a multi-tool, a water bottle. Padded shorts earn their keep after an hour.
- Luggage (from week 5): a rack and panniers, or strap-on bikepacking bags. Borrow before you buy.
- Route: traffic-free paths and quiet lanes. In the UK look at the National Cycle Network; in the US, rail trails.
- One skill: fix a puncture at home before week 2. Johnston had mechanical trouble in the desert with nobody to ring.
The plan
| Week | Do this | How often | Notes |
|---|---|---|---|
| 1 (getting going) | Ride 30–45 minutes on a flat, traffic-free route at talking pace. | 2 rides | Note the distance. That is your starting number. |
| 1 (already fit) | Ride 60 km (37 miles) steady, plus one 90-minute ride. | 2–3 rides | Eat something every hour from the start. |
| 2 (getting going) | One ride of 45 minutes, one of an hour with a café stop. | 2 rides | A destination makes distance easier. |
| 2 (already fit) | 80 km (50 miles), plus two 90-minute rides. | 3 rides | Practise the puncture repair by the roadside, timed. |
| 3 (getting going) | 10 miles (16 km) and 12 miles (19 km). | 2–3 rides | Sore sit bones settle by the third week. Sharp knee pain means the saddle height needs checking. |
| 3 (already fit) | 100 km (62 miles) in one ride. | 3 rides | Hold a pace you could keep for another two hours. |
| 4 (getting going) | 15 miles (24 km) on Saturday, 8 miles (13 km) on Sunday. | 2–3 rides | Your first back-to-back days. |
| 4 (already fit) | 100 km Saturday, 80 km (50 miles) Sunday. | 3 rides | The second morning is the lesson. Note what hurts. |
| 5 (getting going) | Fit the luggage. Ride 12 miles (19 km) with it loaded. | 2 rides | A loaded bike is slower to turn and to stop. |
| 5 (already fit) | 110 km (68 miles) fully loaded, including the tent if you will camp. | 3 rides | Weigh the kit. Leave a third of it at home. |
| 6 (getting going) | 20 miles (32 km) loaded. Book the overnight stop. | 2–3 rides | A pub, a hostel or a campsite about 20 miles from home. |
| 6 (already fit) | 140 km (88 miles) in a day: Johnston’s daily average. | 2–3 rides | Start early. Plan around shops that exist. |
| 7 | Easier week for both tracks: two short rides and a full check of the bike. | 2 rides | Tyres, brake pads, chain, lights. |
| 8 | The overnight. Getting going: 20 miles out, sleep, 20 miles home. Already fit: 120 km (75 miles) out, sleep, 120 km home. | 1 weekend | No lifts and no van. Carry it all, as Johnston did. |
If it goes wrong
- You miss a week. Repeat the last week you finished. Fitness on a bike comes back quickly.
- Headwind or rain on the long day. Shorten the loop and keep the time. Johnston had torrential rain and headwinds and kept moving.
- Numb hands or a sore neck. Raise the handlebars or have a shop look at your position. Small changes make a large difference.
- Knee pain. A saddle that is too low is the usual cause. If it persists, rest and see a physiotherapist or your GP.
- The overnight falls through. Do the two days from home and sleep in your own bed. The riding is what counts.
- Traffic frightens you. Stay on traffic-free routes. Many councils and clubs run free adult cycle-confidence sessions.
Track it
| Measure | Start (week 1) | End (week 8) |
|---|---|---|
| Longest single ride (miles or km) | ||
| Total distance in the week | ||
| Rides on consecutive days (count) | ||
| Longest ride with luggage | ||
| Time to fix a puncture (minutes) | ||
| How you feel the morning after a long ride (1–10) |
What next
- Getting going? Repeat week 8 with a second night, or join a club’s social ride. Already fit? Enter a 200 km (124-mile) audax or brevet, or plan a week-long unsupported route.
- Johnston’s next target is the Tour Divide, 2,700 miles (4,300 km) from Canada to the Mexican border. Yours might be one long-distance cycle route ridden end to end.
- The 30-Day Restart is the place to begin if the first week here feels like too much.
- Read our guide to swimming and cycling, and Karl Bushby’s walk for the same idea at three miles an hour.
General information, not medical advice. Check with your GP before starting a new exercise programme.