Cycling - Foundation For Cycling (8 weeks)
Grant GoodmanAll plans by this Coach
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This is the first and hardest step on your road to health and fitness (with some fun on the way!) through cycling by signing up for Foundation to Fitness.
What you get :
1. Email Consultations
2. Mid-Point Review
3. two x monthly training plans (1 change)
4. RPE based Sessions
5. TrainingPeaks (basic)
6. Extend to additional months
The aim of this first period of training is to build your stamina in a sustainable way starting off with just 2-3 rides each week. Over the next 2-3 months you will build this up to being able to ride 20 miles at 12 mph or more.
The aim here is to build the volume of work slowly over the weeks so you can ride 10 miles in one go. There is some higher intensity work to keep it interesting and improve your fitness but the main goal is to build your stamina. Try to include a rest day in between the sessions at least to start with and if you have to do consecutive days make it at the weekend so you can chill out a bit in between! As the rides get longer you will start to need to drink and even eat a little during the rides so we also practice taking a drink on the bike if you are comfortable with it to minimise stopping and starting that slows you down and takes the momentum out of your rides.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||1:58 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:58 hrs||1:00 hrs|
Training Load By Week
Sample Day 1
Swing the leg over the saddle and get out! Start off with 5min of gentle riding in your easiest gear. Next, progress through the gears looking for a speed that just gets you out of breath (4/10 on the scale below) and aim to hold this for 10min on a circular route. Finish off with 5min very easy spinning back to home and relax!
Sample Day 3
Today the aim is to find a cadence (pedal speed) that is comfortable for you.
Sample Day 6
A slightly longer ride today, aim for 30min of pedalling at a constant effort, using a gear that gives you your comfortable 'cadence'. Aim to come home with something left in the tank
Sample Day 8
After your usual 5min gentle warm up do 10min at a slightly harder intensity intensity, 6/10 effort. Spin the legs easily 3/10 effort for 5min then repeat the 10min harder effort and cool down for 5min.
Sample Day 10
5min gentle warm up then do 3 sets of 5min harder efforts pushing to maintain 7/10 effort on a flat route. Spin the legs for 2min easily and if you need to have a short rest and a drink in between the harder efforts. Finish with a 5min easy cool down home.
Sample Day 12
Push the duration of your longer ride up to 45min at a constant 3/10 intensity. Concentrate on pedalling smoothly and if you feel you are fatiguing shift to a lower gear and try to spin the legs a little faster!
Sample Day 13
This is a skills ride, up until now the rides have been short and you maybe haven't needed to drink anything. In a park or playing field where you have no distractions spend some time taking your water bottle out of the holder and fitting it back in. Start off slowly and as you gain confidence speed up and try to do it with out stopping pedalling and without looking down to get a 'feel' for where the holder is.