Base training for the winter to Beginner cyclists

Average Weekly Training Hours 06:04
Training Load By Week
Average Weekly Training Hours 06:04
Training Load By Week

This 12 weeks base training is for beginner cyclists, who has 4 days to ride a week. It starts at 5 hours/week to 7 hours/ week. In the last 4 weeks, you will do strength training too. If you do it well, your overall fitness and strength improve. If you have a power meter or digital roller, you can see the decoupling and efficiency numbers.

Sample Day 1
1:50:00
106.7TSS
GA1 2h

Sample Day 5
1:30:00
86.7TSS
GA1 1.5h

Sample Day 6
1:30:00
86.7TSS
GA1 1.5h

Sample Day 8
1:00:00
56.7TSS
GA1 1h

Sample Day 9
1:00:00
56.7TSS
GA1 1h

Sample Day 12
1:30:00
86.7TSS
GA1 1.5h

Sample Day 13
1:50:00
106.7TSS
GA1 2h

Zsolt Nagy
|
Ride4Life

Ride4Life coaching helps you to get fitter, leaner, stronger and faster. I can help you, to achieve your goals!