Novice Road Cycling Base training program - 10 weeks (V3.2)
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This training program is aimed at the Novice Level road cyclist who wants to build a solid aerobic base.
This program is based on %Threshold Heart Rate so your training zones will update (automatically) as your Threshold Heart Rate increases with fitness gains.
Training volume builds from 6 hours and 11 minutes to a maximum of 8 hours and 41 minutes.
The program is 10 weeks long:
1 Test Week,
8 Base Training Weeks,
1 Re-test Week.
After completing the tests in week 1 and 10, Submit your data here: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.
This is a free service.
As the training zones for this program are based on %Threshold Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)
Requirements for this program:
You will need to have access to an Indoor trainer or WattBike for the FTP test and retest.
When participating in an endurance training program, you can enhance your training and hence performance by including Flexibility and Core training sessions
Both a cycling-specific core strength and flexibility training program are included with this program.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:59 hrs||3:00 hrs|
|0:31 hrs||0:20 hrs|
|0:55 hrs||0:40 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:59 hrs||3:00 hrs|
||0:31 hrs||0:20 hrs|
||0:55 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor