Beginner Cyclist Build Fitness & Endurance in 6 Weeks, 4-5hrs/wk Phase 2

Average Weekly Training Hours 04:12
Training Load By Week
Average Weekly Training Hours 04:12
Training Load By Week

This plan builds on the Phase 1 TrainingPeaks plan designed by Coach Simon Kessler of Simon Says Cycling and is designed to increase both the time and intensity over your first 6 weeks. While the first plan increased the ride time each week this next 6 weeks includes 2 build weeks followed by an easier/shorter week before the next 2 week build. This plan is designed for the beginner cyclist who would like to get fit and strong for road cycling or the cyclists who is coming off a long break and wants to get fit and strong again. The training include 3 rides per week with 1 hour scheduled twice in the work week and one longer ride on the weekend starting at 2 hour and building up to 2.5 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, endurance and top-end fitness. The majority of the training is in Zone 2-3 with some interval training in Zone 4-5. 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

Sample Day 2
1:00:00
Endurance (Zone 2) with Zone 4 intervals

Road (or indoors) / Zone 2 / 80+ cadence. The goal today is to ride mostly in Zone 2 with a few sustained efforts in Zone 4 as follows:

2 x 12 minutes in Zone 4 / self selected cadence with 5 minutes recovery (Zone 1) in between intervals. These intervals are hard. If you are training with heart rate allow yourself 3-4 minutes to bring your heart rate up to Zone 4.

In your warm-up include a few one-legged pedaling drills. Un clip one shoe and pedal with one leg for 30-60 seconds easy with the goal of making a round stroke (no clunk at the top of the stroke). Then switch to the other leg and do the same. Aim to do 2-3 sets.

Sample Day 4
1:00:00
Endurance (Zone 2) with Sprints

Road (or indoors) / Zone 2 / 80+ cadence. The goal today is to ride at a moderate intensity which will be Zone 2 predominately. After your warm-up increase your cadence to 90 cadence and try keep it there or higher for most of the ride.

Include the following sprint intervals:

6 x 15 sec sprint / 45 second recovery (Zone 1). Sprints to be performed at 95%+ of max.

If you are on the road these will be out-the-saddle. Gearing: Your hardest gear (big upfront/smallest at the back) then click up 3-4 clicks. This is your sprint gear. Focus on good control. Hold in the drops (below the brakes) while staying relaxed and controlled. If you are cycling indoors these will be done seated. Ride easy (Zone 1) for 3 minutes between sprints.

Sample Day 6
2:15:00
Endurance (Zone 2-3) with Big Gear

Road (or indoors) / Zone 2-3 / 80+ cadence. In today's ride keep it mostly in Zone 2-3.

Perform 40 minutes in Zone 3 at 65-75 cadence (big gear). Stay smooth and focus on a round pedal stroke. If you have any abnormal knee pain stop the big gear riding immediately and pedal normally.

After the Zone 3 in a big gear spin for 2 minutes in Zone 2 at 90-100 cadence.

Sample Day 9
1:00:00
Endurance (Zone 2) with Zone 4 intervals

Road (or indoors) / Zone 2 / 80+ cadence. The goal today is to ride mostly in Zone 2 with a few sustained efforts in Zone 4 as follows:

1 x 15, 1 x 12 minutes in Zone 4 / self selected cadence with 5 minutes recovery (Zone 1) in between intervals. These intervals are hard. If you are training with heart rate allow yourself 3-4 minutes to bring your heart rate up to Zone 4.

In your warm-up include a few one-legged pedaling drills. Un clip one shoe and pedal with one leg for 30-60 seconds easy with the goal of making a round stroke (no clunk at the top of the stroke). Then switch to the other leg and do the same. Aim to do 2-3 sets.

Sample Day 11
1:00:00
Endurance (Zone 2) with Sprints

Road (or indoors) / Zone 2 / 80+ cadence. The goal today is to ride at a moderate intensity which will be Zone 2 predominately. After your warm-up increase your cadence to 90 cadence and try keep it there or higher for most of the ride.

Include the following sprint intervals:

8 x 15 sec sprint / 45 second recovery (Zone 1). Sprints to be performed at 95%+ of max.

If you are on the road these will be out-the-saddle. Gearing: Your hardest gear (big upfront/smallest at the back) then click up 3-4 clicks. This is your sprint gear. Focus on good control. Hold in the drops (below the brakes) while staying relaxed and controlled. If you are cycling indoors these will be done seated. Ride easy (Zone 1) for 3 minutes between sprints.

Sample Day 13
2:30:00
Endurance (Zone 2-3) with Big Gear

Road (or indoors) / Zone 2-3 / 80+ cadence. In today's ride keep it mostly in Zone 2-3.

Perform 40 minutes in Zone 3 at 65-75 cadence (big gear). Stay smooth and focus on a round pedal stroke. If you have any abnormal knee pain stop the big gear riding immediately and pedal normally.

After the Zone 3 in a big gear spin for 2 minutes in Zone 2 at 90-100 cadence.

Sample Day 16
0:30:00
High cadence (Zone 1-3) with accelerations + Pedaling Drills

Trainer (or road) Ride in Zone 1-2 / 95-110 cadence. This is a recovery ride. Include 4 x 10 second seated accelerations at 80% effort with the goal of increasing your cadence over 130 cadence.

In your warm-up include a few one-legged pedaling drills. Un clip one shoe and pedal with one leg for 30-60 seconds easy with the goal of making a round stroke (no clunk at the top of the stroke). Then switch to the other leg and do the same. Aim to do 2-3 sets.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.