Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk
Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk
Length
6 Weeks
Plan Description
PROFILE
This plan is designed for someone wanting to get into cycling or get back into cycling after a long lay off or perhaps you are new to endurance cycling. You are a busy person and can only devote three days per week to training. You need to see results quickly or you get discouraged.
Right now you are not cycling or doing any aerobic exercise. You will devote three days per week to cycling. If the days you can exercise are different than the ones shown on the plan, you can move the workouts to fit your personal needs. If possible, separate exercise days by a day off.
Use the rating of perceived exertion column the “Training Intensity” document to gauge your exercise intensity.
Find the supporting documents you need to help you with this plan at this link.
GOAL
Your goal is to go from a current state of fitness hibernation to completing a 30-mile ride in six weeks. Your event can be self-designed or you can shop for an event that is hosted by someone else. An event search on Active.com will help you find the perfect event.
The plan is written for someone that will average between 12 and 14 miles per hour for the 30 miles. Your event ride time is estimated to be between 2:10 and 2:30.
You can find more training plan choices at THIS HOT LINK.
This plan is also available in the book, Training Plans for Cyclists
published by VeloPress.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x4
|
—— | —— |
|
Bike
x3
|
02:00:00 | 02:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:00:00 | 02:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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.
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