SUNDAYSINSURANCE Cycle Beginner 12-week Cycling Training Plan

Author

Stephan Weyers

All plans by this Coach

Length

12 Weeks

Typical Week

1 Strength, 3 Bike, 3 Day Off

Longest Workout

2:00 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

A 12-week periodized program for beginner cyclists who are keen to start developing their skills on the bike and to get to an intermediate level.

This program requires lots of commitment and discipline but is guaranteed to provide you with results

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:50
Training Load By Week
Average Weekly Training Hours: 03:50
Average Weekly Breakdown

Stephan Weyers

Wingman Coaching

By capitalising on the intersection between individual ability, the science of athletic performance and the latest technology, I work with each athlete to help them not only set, but also attain their personal sporting goals. Personal programmes are created for your unique level, fitness and available training time.

Weekly feedback is provided using Training Peaks, to design, deliver and adapt each athletes programme.

I coach athletes around the world - you only need a decent sports watch!

Back to Plan Details

Sample Day 1

0:45:00
Gym (Optional)

10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 2

0:45:00
Intervals

10min super easy warm up
4x (4min @ HARD - 3min easy recovery)
7min easy cool down

Sample Day 4

0:50:00
Intervals

10min super easy warm up
3x (5min @ MODERATE (Z3) - 5min easy recovery)
10min easy CD

Sample Day 7

0:45:00
Long ride

Easy Endurance ride

Sample Day 8

0:45:00
Gym (Optional)

15min spin warm-up
10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 9

0:50:00
Intervals

10min super easy warm up
4x (5min @ HARD (Z4) - 3min easy recovery)
8 min easy cool down

Sample Day 11

0:55:00
Intervals

12min super easy warm up
3x (6min @ MODERATE( Z3) - 5min easy recovery)
10min easy cool down

SUNDAYSINSURANCE Cycle Beginner 12-week Cycling Training Plan

$50.00 - Buy Now