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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

Length

12 Weeks

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, a 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 = 37,5 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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:58:00 02:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:58:00 02:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Optimum Performance Coaching

Optimum Performance Coaching

Optimum Performance Coaching is a trusted partner in the endurance community. Our approach to performance optimisation is based on three inseparable platforms; training programs, performance coaching and sports nutrition. 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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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