MSquared Coaching - 12 Week Cycling (Improver)

Average Weekly Training Hours 05:24
Training Load By Week
Average Weekly Training Hours 05:24
Training Load By Week

The 12-week Improvers’ plan is suitable for a variety of cyclists with the common end goal of completing a 100 kilometre (60-mile) sportive or ride. To start the plan, you should be capable of riding for 90 minutes. It is also ideal for cyclists who ride regularly but haven’t followed a structured training plan before or who are returning to the sport after a bit of a lay-off. If you are currently fit and active, doing at least three 60-minute bouts of exercise a week, but not necessarily a cyclist, this is also the plan for you. The training weeks are typically broken down into three rides, two mid-week and one at the weekend. There is also an optional bonus session that gives you the opportunity to do some cross training. The volume of training is between 3-6.5 hours per week and, with flexible days included, it can easily be adjusted to fit the plan around your life.

Sample Day 2
1:00:00
Easy Paced Ride

Ride Guide: Easy paced ride to get you back in the saddle.

–– Choose a flat route and ride at a pace that would allow you to have a conversation.
–– Use your gears to keep your cadence at 90 rpm +
–– Keep your upper body as stable as possible, try to limit movement in your upper body.

Sample Day 4
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup
Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes
Cool down for 20 minutes

Sample Day 5
1:00:00
Cross-training

Bonus session
This is not an essential session; add it to your
training if you have the time.
Choose an activity to help develop all-round
fitness and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week. If not,
then try something new; for example gym, swim, jog or a fitness class.

Sample Day 7
1:30:00
Improvers Endurance Ride

Ride Guide: http://bit.ly/improversendurance
Warm-up: use WU R - http://bit.ly/WUR_WU1warmups

–– Pacing is key. HRZ 1-2 may feel very easy to start with but be disciplined and stick
to your zones.
–– Practice your fuelling and hydration strategies during these rides.
–– You may at some stage want to head out with some friends or a club. This is great
and you’ll learn vital group riding skills but don’t be pushed to ride at a pace that is too fast for you.

Sample Day 9
1:00:00
Zone Build

Ride Guide: http://bit.ly/zonebuild
Warm-up: n/a
–– The 1st block is HRZ 1 so acts as a warm up.
–– Maintain a smooth pedal stroke, especially during the Zone 3 effort. Don’t start
stomping the pedals when you get tired.
–– Aim to hit the middle of the Zone midway through each effort and then, if you feel
good, push on a bit towards the top end.
–– Keep your cadence up during the Zone 1 blocks, use an easier gear to allow
this.

Sample Day 11
1:00:00
Tempo Intervals

Ride Guide: http://bit.ly/improverstempointervals
Warm-up: use WU T1 from http://bit.ly/WUR_WU1warmups

–– Maintain a smooth pedal stroke, especially during the HRZ 3 effort. Don’t start stomping the pedals when you get tired.
–– Pace the tempo efforts evenly and avoid major fluctuations in heart rate.
–– Keep your legs turning over during the recoveries but use an easier gear.

Sample Day 12
1:00:00
Cross-training

Bonus session -
This is not an essential session; add it to your
training if you have the time.
Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then try something new;
for example gym, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as yoga or Pilates, can
complement cycling well.

Michael Masters
|
MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Level 3 British Triathlon | Level 3 British Cycling (Road & TT) | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.