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Boost Your Bike Endurance in 6 Weeks! - Basic

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Boost Your Bike Endurance in 6 Weeks! - Basic

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nadia Sullivan

All plans by this Coach

Length

7 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Boost Your Bike Endurance in 6 Weeks! - Basic

Whether you're just getting started in cycling or are coming off a long break, this plan is a great way to boost your endurance so you can go the distance!

This plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can go big in week 6! You'll be riding lots of Tempo on the bike with some hills on the weekends and some Threshold efforts by the end of the 6 weeks. There's also cadence work in here to help you improve your pedaling power and aerobic efficiency and tips for how to make the most out of all those gears on your bike. And because we only get faster when we let our body recovery, there's rest days and 60 days of FREE YogaGlo to help you stay healthy!

You can ride the workouts in this plan using a heart rate monitor or you can use Rate of Perceived Exertion if you don't have a heart rate measuring device. A bike computer with cadence is also handyideal but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride!

If you have an advanced training device like a Garmin 520 bike computer or other TrainingPeaks compatible device or app, you can export the workouts to your training device & make sure you're riding at just the right effort to get the most out of your training (please see TrainingPeaks for a complete list of compatible devices and apps as it is often updated). Plus coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.

This Basic plan is for the rider who has about an hour 3x/week to ride M-F and about 2 hours on weekends. It assumes you've already been getting out a bit this season and are now set to increase your miles. Maybe you've just started as a cyclist and want to venture out beyond the bike paths or you're looking forward to getting into better shape!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:15:00 03:30:00
Day Off x2
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
06:15:00 03:30:00
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Nadia Sullivan

FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

For more Coaching options see http://www.fascatcoaching.com/compare.html


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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