Getting Started Now Plan for the Beginning Cyclist

Average Weekly Training Hours 06:15
Training Load By Week
Average Weekly Training Hours 06:15
Training Load By Week

This Bicycling Training Plan for Beginners is designed to make cycling and training an enjoyable experience, and providing structured workouts and tips to help you get in shape fast while learning how to handle your bike. This plan is made for the cyclist with 5-7 hours a week to ride and that is excited about improvement and ready to have fun and learn more about cycling and training rides.
The plan consists of workouts at various effort levels based on what we call your perceived exertion (RPE) so you can gauge yours effort prefer to work out by feel. By focusing your rides and not taking it too seriously, you’ll improve your speed, your fitness and also tone those muscles. Get ready for a great start!

Sample Day 2
1:00:00
47.9TSS
Endurance Day - Beginner Plan WK 1 (1:00)

Warm Up (WU: 15 minutes. Lets break the warm-up into 5 three minute sections. For the first 3 minutes, just pedal easy and gets legs moving, for each successive 3 minutes go just a little harder. For the fourth 3 minutes try for Perceived Rate of Exertion of 4/5 on a scale of 1 - 10. For the final 3 minutes, keep the effort the same but add 2 x 1 minute "Fast Pedals", try to spin your cadence over 100 RPM. Use a lower gear to so you can "spin" without having to pedal to hard.
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Main Set (MS): 30 minutes. Today is simple, ride prescribed time in the Endurance Level which should feel like a 4/5 on the Perceived Rate of Exertion Scale. You should be able to talk easily and only slightly out of breath for this level. Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
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Cool Down (CD): 15 minutes. Easy Pedaling. Perceived Rate of Exertion should be very low.

Terrain: Flat to Rolling; Cadence: 85 - 105.

Sample Day 4
1:00:00
50.9TSS
ENDURANCE Day - Beginner Plan (1:00)

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride prescribed time in the Endurance Level which should feel like a 4/5 on the Perceived Exertion Scale. You should be able to talk easily and only slightly out of breath for this level. Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling.

Sample Day 6
2:00:00
104.6TSS
ENDURANCE Day (Group Ride) - Beginner Plan (2:00)

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride prescribed time in the Endurance Level which should feel like a 4/5 on the Perceived Exertion Scale. You should be able to talk easily and only slightly out of breath for this level. Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling.

Sample Day 7
1:00:00
48.6TSS
ENDURANCE Day with FTP Bursts 5 x :10 - Beginner Plan (1:00)

WU: 15 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the Endurance Level which should feel like a 4/5 on the Perceived Exertion Scale. You should be able to talk easily and only slightly out of breath for this level. Vary cadence throughout ride and work on pedaling form. During the ride complete 5 x 10 second "BURST" efforts! A "BURST" is a short sprint of around 10-15 seconds and should be completed out of the saddle. These are great to do on small hills!!! Make sure you rest for at least 5 minutes in-between efforts.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 9
1:00:00
54.8TSS
Endurance & TEMPO 1 x 15 Beginner Plan (1:00) 10' CD

WU: 15 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance Level (Percieved exertion of 4/5 on a scale of 1-10) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the ride complete one 15 minute TEMPO effort at a Percieved Exertion level of 6/7 on a scale of 1-10, using a gear that results in a cadence of 75-85.
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 10 minutes of easy pedaling.

Sample Day 11
1:00:00
48.6TSS
ENDURANCE Day with FTP Bursts 5 x :10 - Beginner Plan (1:00)

WU: 15 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time in the Endurance Level which should feel like a 4/5 on the Perceived Exertion Scale. You should be able to talk easily and only slightly out of breath for this level. Vary cadence throughout ride and work on pedaling form. During the ride complete 5 x 10 second "BURST" efforts! A "BURST" is a short sprint of around 10-15 seconds and should be completed out of the saddle. These are great to do on small hills!!! Make sure you rest for at least 5 minutes in-between efforts.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 13
2:15:00
118.7TSS
ENDURANCE Day (Group Ride) - Beginner Plan (2:15)

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride prescribed time in the Endurance Level which should feel like a 4/5 on the Perceived Exertion Scale. You should be able to talk easily and only slightly out of breath for this level. Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling.