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L'Etape du Tour (11 July mini 108km) Beginners 12 week plan


John Bennett ( Coach JJ)

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12 Weeks

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Plan Description

Sportive Beginner 3-4 days per week

This plan is designed for the beginner Sportive rider who has only started riding in the last 6 months. The plan has you riding 3-4 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the plan. Don’t worry; you will improve as your plan progresses, so you will be ready for the harder workouts when you get to them. The plan uses different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This is a great way to give yourself structure and keep you focused to attain your goals at your Sportive. Go for it and I know you'll really improve!

PLUS A FREE 30 page booklet ‘A Cyclists Guide To Riding Sportives’
Your plan comes with a FREE interactive training diary where you can enter and download all your training data, meals, heart rate and power readings. You can access your training diary from any computer, iPhone app or just print it off for a hard copy.!

o Introduction to Sportives
o Training Explained
o Which bike and equipment to buy
o Clothing and kit
o Bike Fit
o Basic bicycle maintenance
o How to ride in Groups safely
o Descending and cornering tips
o Nutrition Guidelines
o Fuelling your ride
o Why cyclists need to stretch
o Event day checklist
o Riding the Event

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:30 hrs 3:30 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
5:30 hrs 3:30 hrs
Day Off
—— ——

Training Load By Week

John Bennett

JJ Pro Cycling Centre

I've had great success at coaching Novices-National Champions and Professionals. Seniors, Ladies, Juniors and Masters at Road Racing, Time Trialling, Duathlon and CycloCross.

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