30 Days - Start To Bike Plan for Beginner Cyclists

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:35

This 30 days plan is designed for cyclists and/or triathletes who want to try out a structured training program. The workouts within this plan are designed with increasing weekly Training Stress Score (TSS) totals were there's a good balance between the workouts and specific rest moments.

The plan is best suited for beginner cyclists and/or triathletes who have no experience with structured training. And are searching for a plan to start cycling.

The plan uses a combination of science based strength workouts (on/off the bike), cadence workouts, sprint workouts, combined with aerobic workouts (such as slow endurance rides).

This is a great plan for someone who is ready to start cycling! It's a perfect way to build your fitness, and get in shape on the bike.

Sample Day 1
0:30:00
Extra: Alternative Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it.

In the next weeks, i propose to go running: but you can also go walking, rowing or swimming.

Sample Day 1
1:00:00
Strength Training

Strength + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 3
0:30:00
8TSS
Short Endurance

Indoor / Rollers / Outdoor * with road or mountainbike

Cadence 90-100 rpm

Ride 1h on an easy pace (Recovery or Lower Endurance Zones).

Sample Day 4
1:00:00
Strength Training

Strength + Flexibility + Core

For specific exercises, contact: coach2peak@outlook.com

Sample Day 5
0:30:00
15.1TSS
Short Endurance

Constant Endurance

Indoor: Rollers
Outdoor: Flat Parcours

Zone: Endurance

Sample Day 6
0:30:00
Alternative Training: Running 1

3 x (8min Running - r'2min walk)

Tempo: Endurance, Check your breathing. Easy! Jogging at a constant pace

Sample Day 6
0:30:00
Core Stability: General Program

20-30min Core Stability,

Remko Meeusen
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COACH2PEAK

Belgian Pro-Cycling Coach working for the Quick-step Floors Cycling Team

Expertises: Road Cycling, Talent Development, Time-Trail-Expert, Ironman Triathlon, Norseman, Long Distance Triathlon and Training & Racing in extreme environments

Training Packages

Basic Coaching - 65,00 eur /m
Premium Coaching - 125,00 eur /m
Professional Coaching - 299,00 eur /m
Other service: Power meter testing - Training Analysis - Racing Advice

Take a look at our website for more details: www.coach2peak.com