Cycling Finish Your First Metric Century--Novice

Average Weekly Training Hours 04:12
Training Load By Week
Average Weekly Training Hours 04:12
Training Load By Week
Sample Day 2
0:30:00
8mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2
0:15:00
Core

Front Plank- hold for 30-60" Side Planks- hold for 30-60" Bird dogs-10 to 15 each side Tricep push-ups- 10-15 Single leg bridge- 10-15 each leg Complete series 2-3 times

Sample Day 4
0:30:00
8mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 6
0:30:00
8mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 6
0:15:00
Core

Front Plank- hold for 30-60" Side Planks- hold for 30-60" Bird dogs-10 to 15 each side Tricep push-ups- 10-15 Single leg bridge- 10-15 each leg Complete series 2-3 times

Sample Day 7
0:45:00
12mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 9
0:30:00
8mi
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com