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Cycling: Beginning Cyclist - Get Fit: 1.5 to 3.25 hrs/wk

Author

Gale Bernhardt

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Length

12 Weeks

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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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Plan Description

This 12-Week training plan is designed for the beginning cyclist that is looking for a plan to follow to get fit. This plan begins with three, 30-minute rides and builds to a goal-ride of 24 to 30 miles on Saturday of Week 11. Week 12 is a rest week with a 5-mile time trial included to benchmark your fitness.

Each week of the plan has three cycling workouts, one equipment or technique tip, a nutrition tip and one of my favorite motivational quotes. A Kudo comment is included on one ride each week to help keep you on track. Have a look at the plan preview and the goals listed below to see if this plan is right for you.

Goals of the plan:

- Ride three times per week for 12 weeks to build fitness

- Build the long weekend ride from 30 minutes to a goal, destination ride around 24 to 30 miles. (This will take you around 2 hours if you average 12 to 15 miles per hour (mph).)

- Establish cycling as a routine.

- Get fit.

Find the supporting documents you need to help you with this plan at this link.


You can find more training plan choices at THIS HOT LINK.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
2:13 hrs 2:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
2:13 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com