Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week

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.

Sample Day 2
0:30:00
Cadence - Zones 1-2

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course. Focus on smooth leg speed and don’t worry about getting a set amount of time in Zone 2. Endurance training is not the focus of this workout.

Sample Day 4
0:30:00
Spin-ups 20" or 30"

This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.

Sample Day 6
0:30:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 9
0:30:00
Cadence - Zones 1-2

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course. Focus on smooth leg speed and don’t worry about getting a set amount of time in Zone 2. Endurance training is not the focus of this workout.

Sample Day 11
0:30:00
Spin-ups 20" or 30"

This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.

Sample Day 13
1:00:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 16
0:30:00
Cadence - Zones 1-2

With heart rate in Zones 1 to 2, the entire ride is at 90 rpm or greater. If cadence is not at least 90, coast and recover until legs are recovered. This is best done on a flat course. Focus on smooth leg speed and don’t worry about getting a set amount of time in Zone 2. Endurance training is not the focus of this workout.

Gale Bernhardt
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Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com