British Cycling 25-week Beginners Training Plan

Average Weekly Training Hours 05:56
Training Load By Week
Average Weekly Training Hours 05:56
Training Load By Week

The 25-week beginners’ training plan is ideal for all novice cyclists, riders who want to get back to fitness after some time off the bike or those who have never previously followed a structured training plan. If you’re targeting a 60-mile (100 km) sportive in the spring, a charity ride or just want to improve your cycling fitness, it’s the perfect plan to achieve these goals.

Sample Day 2
1:00:00
Cross Training

Bonus session – This is not an essential session; add it to your training if you have the time. Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it. If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 3
1:00:00

A steady road ride with some harder efforts every 15 mins.
Warm-up: Use WU R from http://bit.ly/WU1_warmup
Cadence: 80+ rpm
Zones: If you already know your Heart Rate Zones (HRZ) then Zone 1-2. You can also do this ride on feel – you should be able to talk in full sentences between breaths.
Include: 1 x 6-second maximum effort (ride as hard as you can) at 15, 30 and 45 mins.

Sample Day 6
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 7
1:15:00

Warm-up: WU R from http://bit.ly/WU1_warmup
Cadence: 80+ rpm
Zones: If you already know your Heart Rate Zones (HRZ) then Zone 1-2. You can also do this ride on feel – you should be able to talk in full sentences between breaths.
Include: 1 x 1-min at 90+ rpm at 15, 30, 45 and 60 mins.

Sample Day 9
1:00:00
Cross Training

Bonus session – This is not an essential session; add it to your training if you have the time. Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it. If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 10
1:00:00

Warm-up: Use WU R or T1 http://bit.ly/WU1_warmup This will form the first 15 mins or so of your session.
Cadence: 85+ rpm
Zones: Heart Rate Zone 1-2
(HR Z1-2) except in the sprints.
Include:
– 1 x 6 second maximum sprint effort at 15, 25, 35 and 45 mins.
– Return to HR Z1-2 between the harder efforts.
– A few minutes of easy pedalling to cool down.

Sample Day 13
1:15:00

A steady road ride with some pedalling drills every 10 mins.
Remember to take a drink with you – and to drink it!
Warm-up: WU R from http://bit.ly/WU1_warmup
Cadence: 85+ rpm
Zones: Heart Rate Zone 1-2 (HR Z1-2). It’s okay to go out of zone at times, just aim for majority of ride in stated zones.
Include:
– 1 x 1-min at 95+ rpm at 15, 25, 35, 45 and 60 mins.
– Return to HR Z1-2 between these faster efforts.