The MG Coaching 12-week beginner programme is a fully structured, coach-designed training plan built for cyclists who are ready to stop riding by feel and start riding with purpose. Whether you've just bought your first bike or you're returning to cycling after years away, this plan meets you exactly where you are, and takes you somewhere real.
This plan is suitable for MTB, Road or Gravel cyclists.
Most beginner riders make the same mistake: they ride hard when they should ride easy, skip rest days, and wonder why they're tired all the time and not getting faster. This programme fixes that. Every session has a clear purpose, a specific intensity target, and a coaching note that explains exactly why you're doing it. You won't just follow a plan, you'll understand it.
Built on the science of periodisation, this programme follows a proven 3:1 structure; three weeks of progressive training load followed by one lighter recovery week, repeated across three phases. Your aerobic base is built first, your intensity is developed second, and your fitness is consolidated third. By week 12, you won't recognise what your body is capable of compared to week 1. That is not a promise, it is a consistent, measurable outcome for athletes who commit to the process.
My name is Massimo Gugliemi, and I am from Southern Gauteng, South Africa.
I have over 20 years of experience in the cycling industry, I have and still compete in three disciplines of cycling; road, gravel and MTB. As a professional, U16 and junior, I achieved numerous junior titles, both on the track and the road. Currently, I am focusing on racing as a veteran on the road and gravel as part of Team Nessa Africa. I have also received multiple SA titles as a veteran rider.