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

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

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.

Sample Day 2
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 2
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 4
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 4
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 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 7
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 9
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.

Karen Buxton
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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