The time that it will take you to complete this ride will depend on a few factors;  the length  of the course you have chosen,  the type of bike that you will be using for the ride and your level of fitness experience.

If you  are currently  not doing  any consistent cardiovascular workouts, then your first goal will be to start performing some exercise at least 3 to 4 times a week. Ideally this  exercise would be on a bike as that will most specifically train you for the Ride. If not, pick something that requires a 7 out of 10 effort (can hear yourself  breathe but can still answer questions) and do that for 20-30 consecutive minutes  3-4 times a week.  Once you can perform 4 thirty minute exercise bouts a week you are ready to start the training plan below.

If your fitness experience consists of cardiovascular workouts that last between 30-45 minutes, 3 to 4 times a week; your first goal will be to increase the duration of one or two of those workouts slowly and progressively. Follow the sample training plan below and try to make each “long ride” a little longer each week. Your goal will be to make the “long ride” last 4-5 hours. If you are starting this program in May and have at least 16 weeks until the big Ride; each week you will add 15 minutes to your “long ride”. If however, you are starting your training later than that you will have to adjust the progression accordingly. For example, if you are starting this training August 1, you will have 7 weeks to get your time up and that will mean you will have to add 30-35 minutes each week to your “long ride”.

Use the Rating of Perceived Exertion chart below to help you determine how hard each effort should be performed.

Here is what a sample weekly workout schedule would look like:
 

Rating of Perceived Exertion Chart:

 
After your ride and while you are still warm, try a few of the stretches below.  Hold each stretch (no bouncing) for at least 30 seconds. Stretching does not need to be painful to be effective, so don’t feel you have to push excessively into any position.