Beginner Cyclist Build Fitness & Endurance in 6 Weeks, 2.5-4hrs/wk Phase 1
Beginner Cyclist Build Fitness & Endurance in 6 Weeks, 2.5-4hrs/wk Phase 1
Author
Simon Kessler
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
|
03:20:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
03:20:00 | 02:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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