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Getting started with road cycling

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kasper Hansen

All plans by this Coach
No Ratings

Length

12 Weeks

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.

Still have questions about this plan?
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

About this training plan
This training plan is constructed by Kasper Hartl Hansen, EREPS certified personal trainer with specialty in cycling. The purpose of this training plan is to offer a sound plan for getting started with road cycling, with focus on establishing continuity, experiencing the joy of on-bike training and enjoying increase in fitness brought on by repeated workouts with the correct frequency, stimulus and recovery. This is done through three weekly workouts. One of the weekend workouts can be enjoyed as a group ride.

The workouts in this training plan are scheduled and focused on ensuring a steady, yet careful, increase in aerobic- and muscular endurance, through:
1. Optimal training frequency, in order to ensure continuity and fitness increase.
2. Measurable performance indicators for tracking fitness throughout the training plan.
3. Developing technical skills while the right training systems are stimulated.

Worth noting:
- Heart Rate monitor is required in order to follow this training plan.
- Three weekly workouts
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training phases.
- E-mail support with the responsible coach if you have questions to the plan: kh@optimumcoaching.dk

Made-to-fit
For a more customised plan meeting your specific requirements, contact the coach for a consultation in order to secure a made-to-fit version. Cost of consultation + a made-to-fit plan = 30 USD. Offer only applicable to customers holding a current training plan.

More from Optimum Performance Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website (supports translator) www.optimumcoaching.dk. Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:58 hrs 2:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
3:58 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Kasper Hartl Hansen

Optimum Performance Coaching

Optimum Performance Coaching is trusted partner in the cycling community. Our approach to performance optimisation is based on three inseparable platforms; training consultancy, performance coaching and sports nutrition advisory. We offer both individually adapted programs, based on dialogue and analysis, as well as generic training plans and semi-customised plans. In all our undertakings we aim to meet our clients expectations to a professional coaching practice by being thorough and flexible.

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