9-weeks to a 50-mile ride--novice

Author

Karen Buxton

All plans by this Coach

Length

9 Weeks

Typical Week

2 Day Off, 4 Bike, 2 Strength, 2 X-Train

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

This 9-week novice training plan is for the beginning cyclist looking to successfully complete a 50-mile ride. The athlete using this plan enjoys cycling and is currently cycling a few days per week, either on a stationary bike, in a spin class or outdoors. The athlete should be able to ride outdoors several times per week for at least 45-60 minutes to begin this plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:00

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Back to Plan Details

Sample Day 1

0:45:00
Rolling ride

Ride primarily at 1-3 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 1

0:15:00
Core work

Move from one exercise to the next and repeat for a total of 2 sets.
1) Walking lunge-10-20 total steps
2) Hip Circles-10 each direction, each leg
3) Fire Hydrants-10-15 each leg
4) Bird Dogs-10-15 each side
5) Single Leg Bridges- 10-15 each leg
6) Hip-ups-15-20 each side
7) Adductor Risers-15-20 each leg
8) Abductor Risers- 15-20 each leg
9) Clam Shells-10-15 each side
10) Front Plank-30-60 seconds
11) Side Plank-30-45 seconds each side
12) Squat- 15-20
13) Reverse Lunge- 10-15 each leg

Sample Day 3

0:30:00
Easy ride

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 3

0:15:00
Core work

Move from one exercise to the next and repeat for a total of 2 sets.
1) Walking lunge-10-20 total steps
2) Hip Circles-10 each direction, each leg
3) Fire Hydrants-10-15 each leg
4) Bird Dogs-10-15 each side
5) Single Leg Bridges- 10-15 each leg
6) Hip-ups-15-20 each side
7) Adductor Risers-15-20 each leg
8) Abductor Risers- 15-20 each leg
9) Clam Shells-10-15 each side
10) Front Plank-30-60 seconds
11) Side Plank-30-45 seconds each side
12) Squat- 15-20
13) Reverse Lunge- 10-15 each leg

Sample Day 5

1:00:00
Rolling ride

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.

Sample Day 6

1:00:00
Rolling ride

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.

Sample Day 8

0:45:00
Rolling ride

Ride primarily at 1-3 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

9-weeks to a 50-mile ride--novice

$49.95 - Buy Now
_