12 week plan for Beginner Women

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

This program is designed for the aspiring female beginner cyclist undertaking a training plan for the first time. For further information, please contact info@daybydaycoaching.com

Sample Day 1
1:00:00
Pedaling Efficiency - Single Leg Pedaling Drills

During your ride, unclip one foot from your pedal and use your other leg to pedal at a moderate cadence in a small gear. Concentrate on smoothing out your pedal stroke at the 12 o'clock and the 6 o'clock positon. Once one leg is fatigued, change to the other leg for equal time. At the conclusion of this, clip both feet in and pedal normally but applying the technique you have learned with the excercises. Concentrate on maintaining pressure throughout the full arc of the pedaling circle.

Sample Day 2
1:15:00
Field Test - 15min FTP

As a warm up complete 1x5min progressive Z4 effort and 1x10sec sprints. Ride AR/Z1 for at least 10 mins before arriving at a point that you can mark as the start and that has a clear road to complete 15 minutes of hard riding without stopping or traffic issues. Press your power meter/HR monitor to start an interval here and ride a 15min TT effort as hard as you can. Cool down appropriately.

Sample Day 3
1:00:00
Free Endurance Ride - Undulating Terrain

Ride over an undulating course, maintaining good style and cadence. Stay in the saddle for the most part of the ride only getting out of the seat 100m from the top of a hill and 100m over the other side to accelerate back up to speed. Maintain effort in the Z1-3 range except for the crests of hills when you should accelerate. This session is good for core stability, strength and biomechanics.

Sample Day 5
1:00:00
Skills Drills

Spend 2x20min performing Skills Drills

Sample Day 6
1:30:00
Race - Club Race

Ensure an adequate warmup and cool down. Race with intelligence and commitment. Stay humble, stay hungry.

Sample Day 7
1:30:00
Free Endurance Ride - Undulating Terrain

Ride over an undulating course, maintaining good style and cadence. Stay in the saddle for the most part of the ride only getting out of the seat 100m from the top of a hill and 100m over the other side to accelerate back up to speed. Maintain effort in the Z1-3 range except for the crests of hills when you should accelerate. This session is good for core stability, strength and biomechanics.

Sample Day 9
1:00:00
Free Endurance Ride - Z1

Build endurance with a longer ride with your effort predominately in the Z1 range.

Benjamin Day
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DayByDay Coaching

Cycling,triathlon & endurance sports are our lives & passions.We have learned through experience about how to create the best environment to help you reach your potential as past professionals ourselves.
At DaybyDay Coaching we offer personalized coaching and consultation for cyclists & triathletes ranging from first time racers & fitness enthusiasts all the way to WorldTour level cyclists & pro triathletes.Please visit us at www.daybydaycoaching.com to learn about our philosophies and services