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Beginner Cyclist Build Fitness & Endurance in 6 Weeks, 2.5-4hrs/wk Phase 1

Author

Simon Kessler

All plans by this Coach
3.33 (3)

Length

6 Weeks

Plan Description

This plan is designed for the beginner cyclist who would like to get fit and strong for road cycling or the cyclist who is coming off a long break and wants to get fit and strong again. The training includes 3 rides per week with 45-60 minutes scheduled twice in the work week and one longer ride on the weekend starting at 1 hour and building up to 2 hours by the end of the 6 weeks.

The plan works with a heart rate monitor, a power meter or with perceived exertion rating. Simply refer to the training zones link provided in documentation to determine your training zones.

The training includes specific drills to improve your pedaling efficiency and cadence, specific intervals to improve your pedaling power, leg strength, and increase your fitness and endurance. The majority of the training is in Zone 2-3 with a few Zone 4 efforts scheduled in the final 2 weeks.

When you have successfully completed this plan (Phase 1) look for the Phase 2 plan to continue to build on your fitness gains.

This plan is designed by top coach Simon Kessler of Simon Says Cycling, a former professional cyclist and multiple national champion. Learn more at: http://simonsayscycling.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Bike x3
3:20 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Bike
3:20 hrs 2:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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