This plan is for riders who are aiming to improve their fitness, either as a new rider or an athlete returning after illness/injury.
When returning to sport after having a long period out following illness/injury or entering into the sport for the first time, the biggest hurdle everybody faces finding time and getting into the routine of training. This plan mixes up cycling and walking making it easier to put these into your week. The plan starts with sessions either 1hr or less and gradually increases these as the 4 weeks progresses.
This plan works best with a power meter but can be adjusted to use with heart rate monitor.
I am a female coach living in England where I coach at a Go Ride Club with riders under 16. I am married to a cyclist (previous triathlete who completed Bolton Ironman). We have 2 boys, the oldest who loves racing road while the younger much prefers a social café ride on a Sunday! I have taken up coaching and a love to help others back to fitness and to improve their riding following a breast cancer diagnosis.