Cycling Improver Plan
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The 12-week Improvers’ plan is suitable for a variety of cyclists with the common end goal of completing a 100 kilometre (60-mile) sportive or ride. To start the plan, you should be capable of riding for 90 minutes. It is also ideal for cyclists who ride regularly but haven’t followed a structured training plan before or who are returning to the sport after a bit of a lay-off. If you are currently fit and active, doing at least three 60-minute bouts of exercise a week, but not necessarily a cyclist, this is also the plan for you. The training weeks are typically broken down into three rides, two mid-week and one at the weekend. There is also an optional bonus session that gives you the opportunity to do some cross training. The volume of training is between 3-6.5 hours per week and, with flexible days included, it can easily be adjusted to fit the plan around your life. The exception is in R&R weeks every fourth week when training is reduced culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:09 hrs||3:45 hrs|
Day Off x2
|0:45 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:09 hrs||3:45 hrs|
||0:45 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor