Cycling: Winter Training Plan (Beginner) - 10 Week

Average Weekly Training Hours 06:59
Training Load By Week
Average Weekly Training Hours 06:59
Training Load By Week

Basic 10 Week Plan for Newer Cyclist. This can be done with a mixture of outside and trainer activities. A corresponding "cheat sheet" comes with the plan that gives an alternative outside ride to a Sufferfest Video. Sufferfest Videos can be purchased at www.thesufferfest.com (KyleCoaching is not related to Sufferfest, simply we have found their videos to be excellent indoor workouts".) On Day One there is an attached file that will crosswalk all Workout codes and Themes to a Sufferfest video.

Sample Day 2
1:30:00
27mi
100TSS
LT-W1: Lactate Threshold

After the warm-up, begin two 10-minute Lactate Threshold intervals, resting for 5 minutes between intervals. These efforts should be right at threshold and can be done on a 10-minute hill if you prefer. Follow this by 15 minutes of endurance riding to round out the exercise.

Sample Day 3
2:00:00
24mi
120TSS
END-W1: Aerobic Endurance

Endurance efforts help to build the aerobic engine without creating a great deal of training stress on the body. The fast-paced shop ride where you try to drop everyone in sight does not fall in this category. The rate of perceived exertion varies, higher on the hills than on the flats, but you should be able to carry on a conversation with your riding partner throughout the entire effort, if on traffic-free roads or a very quiet indoor trainer. Time to be social on the bike!

Sample Day 5
1:30:00
27mi
100TSS
LT-W1: Lactate Threshold

After the warm-up, begin two 10-minute Lactate Threshold intervals, resting for 5 minutes between intervals. These efforts should be right at threshold and can be done on a 10-minute hill if you prefer. Follow this by 15 minutes of endurance riding to round out the exercise.

Sample Day 7
2:30:00
45mi
150TSS
END-W2: Endurance with Tempo

Endurance efforts help to build the aerobic engine without creating a great deal of training stress on the body. The fast-paced shop ride where you try to drop everyone in sight does not fall in this category. The rate of perceived exertion varies, higher on the hills than on the flats, but you should be able to carry on a conversation with your riding partner throughout the entire effort. The intent on this ride is to get up to your endurance zone and then do several efforts at tempo. Really stretch out the legs, in the drops and hammering out zone 3. Try to avoid Zone 4 and higher. Assessment: You should end this ride with about an hour in endurance and an hour in tempo, leaning a little more toward tempo.

Sample Day 10
1:30:00
27mi
100TSS
LT-W1: Lactate Threshold

After the warm-up, begin two 10-minute Lactate Threshold intervals, resting for 5 minutes between intervals. These efforts should be right at threshold and can be done on a 10-minute hill if you prefer. Follow this by 15 minutes of endurance riding to round out the exercise.

Sample Day 12
1:31:00
27mi
100TSS
LT-W2: Lactate Threshold: Basic Ride 2

Fast pedaling intervals teach your muscles to be ready for changes in speed at any time. Since the goal is based on cadence and not wattage, be sure to keep your power lower when doing these. After warming up, complete 5-10 fast pedal intervals. Keep your cadence over 100 rpm, resting 1 minute between intervals. To recover, ride easy for 10 minutes. Next, do two 10-minute intervals at Lactate Threshold with a 5-minute rest between efforts. Follow this by 2 x 8 min efforts. Finish off the remain time of the ride at endurance pace and warm down. INDOOR ALTERNATIVE: Sufferfest - Hell Hath No Fury

Sample Day 14
2:30:00
45mi
150TSS
END-W2: Endurance with Tempo

Endurance efforts help to build the aerobic engine without creating a great deal of training stress on the body. The fast-paced shop ride where you try to drop everyone in sight does not fall in this category. The rate of perceived exertion varies, higher on the hills than on the flats, but you should be able to carry on a conversation with your riding partner throughout the entire effort. The intent on this ride is to get up to your endurance zone and then do several efforts at tempo. Really stretch out the legs, in the drops and hammering out zone 3. Try to avoid Zone 4 and higher. Assessment: You should end this ride with about an hour in endurance and an hour in tempo, leaning a little more toward tempo.

Charles Kyle, NPTI-CPT
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KyleCoaching, LLC

As a USA Cycling Level 2 coach with TrainingPeaks and NPTI certifications, Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.