16 Week Cycling Base Period For Novice Cyclists
Simon OlneyAll plans by this Coach
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.Still have questions about this plan?
Base training doesn't have to be boring! in this training plan IRONMAN Cerified Coach and British Triathlon Level 3 Coach in training Simon Olney helps you lay the foundations for a great year on the bike.
This training plan is designed for riders who have been riding but not training before. Training is where we ride with purpose rather than randomly, and to set targets rather than whatever feels right. This may involve a lot of riding slower than you're used you, and you may find yourself riding less than you did previously to start with, that's because the plan gets much tougher in the later stages and you need to build yourself up slowly. If you find this plan too easy, I will exchange it for the intermediate base period plan free of charge.
With this plan, we work on a basis of two big rides a week. One long ride on Sunday, and one shorter ride (V02, tempo, sweetspot, hill reps e.t.c.) each week, combined with easy rides and strength work to help you perform at your best.
We'd like to think we hit a happy medium with this plan between being too repetitive and being too gimmicky, developing each workout organically over time by increasing duration, reducing rest or adding more intervals to avoid you becoming complacent. You'll also test your FTP every four weeks to check for improvements and ensure your zones are up to date.
The first month is dedicated primarily to strength work, before the plan evolves brining you up to the point where by week 16 you will be able to hold sweetspot for an hour, putting you in great shape going into your base period.
The plan also includes weekly and monthly reminder of essential bike maintenance jobs required to ensure the safe operation of your bicycle, as well as save you money in the long run.
If you have any questions about this plan before or after purchasing, or need a bit of help with basic principles, E-mail us at Simon@phazontriathlon.com and I'll get back to you as soon as I can.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:31 hrs||5:00 hrs|
Day Off x2
|0:53 hrs||0:37 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:31 hrs||5:00 hrs|
||0:53 hrs||0:37 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter