Why not incorporate some of the fun-rides (approx 20km) in your training programme and soon you will be able to cycle about 40kms (a popular distance in the regular cycling event calendar)?

My advice to you is to do sessions one to three on an indoor cycle (if you find this more appealing/quicker/safer), but head outdoors for the longer session four, and whenever you have the chance. The time commitment is never more than four hours per week.

Tips:

• Click on Get Sporty "cycling" in the Fitness section if you want further motivation!
• First month: all sessions moderate and easy intensity; thereafter, each week you will do:
  • 1 high intensity cycle
  • 2 moderate intensity rides and
  • one longer, slower ride