Betera Coaching 6 Week Beginner Cycling Plan

Author

Betera Coaching

All plans by this Coach

Length

6 Weeks

Typical Week

1 Custom, 1 Other, 4 Bike, 1 Day Off

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling beginner time goal

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Summary

This plan is designed to help you build your general cycling fitness as well as introduce you to specific cycling skills like cornering, standing, riding in a group, etc. You do not need anything other that your bike, your helmet and safe roads to complete this plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:28

Sarah Matchett

Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes

Back to Plan Details

Sample Day 1

0:45:00
3 climbs - 3 ways

Today ride 1 hour of endurance. During your ride make it a goal to shift all the way through both your big and small chain rings. Just get used to how the gears work.

For today - also find a hill and practice riding up it three times. Ride the first time in your big chainring. Ride the second time in yoru small chainring. On the last one, start in your big rind and try shifting to to small ring 1/3 of the way up.

The ability to shift smoothly from big ring to small ring is and essential skill for cyclist.

Sample Day 4

1:10:00
3 Hills Field Test Protocol

Today's goal is to find a 3 - 5 minute hill stretch that will become your "test" hill. . You'll ride it again at the end of this six weeks to see how you are progressing.

Your lap should be on fairly quiet roads so you can test yourself with minimal interference from cars and stop signs.

Warm up 5 - 10 mins getting to your "lap"

Then ride it as smooth, fast and efficiently as you can timing yourself as you go. Record your average speed and time for the lap as well as any weather conditions (like headwinds or high humidity) that could affect your time.

Ride back down for recovery - then just for kicks ride up it three more times - only this time, don't try to ride it as hard.

Cool down with more endurance riding back home.

Sample Day 8

1:00:00
Cornering Practice

Today ride thought a neighborhood that requires lots of turns. Your goal is to be able to hold a steady speed as you go around the corners. Try to break well before the corner and pedal as you come out of the corner. keep your outside foot down and make sure your eyes are up looking at your exit.

Practice 5 - 10 corners today as part of warm up and then do

15 min tempo effort

Remember tempo is slightly harder than your natural pace but not all out. If you are completely wasted at the end of this effort - you went too hard.

Ride endurance for 5 mins and repeat the 15 min tempo effort 1 - 2 more times.

Sample Day 11

1:15:00
Hilly Loop

For today's ride find a route with 3 - 4 hills. Ideally the hills will take at least 3 mins to climb up.

Warm up 10 - 15 mins getting to your first hill.

Use your lap button at the bottom and top of each hill to note you time. Ride each one at your best possible effort but ride nice and easy in between hills.


You will use these hills again to measure your improvement.

Sample Day 12

1:15:00
Group Ride - Practice Drafting.

Today, try to find a group ride or friend that is of a similar ability and speed to yourself. Learning to ride well in a group is essential. So today, practice riding close to other riders. If you are with one friend only, practice riding side by side as close to each other as you can. Also take turns leading and drafting. When drafting you should be about 6 inches from the wheel in front of you. When leading someone who is drafting you need to be very predictable so no sudden breaking, slowing or sprinting.

Sample Day 14

1:00:00
Tempo Repeats

Warm up 10 mins easy riding

Then for the rest of your ride to repeats of 3 mins tempo effort, 7 mins endurance efforts. So three mins a bit harder than is comfortable, 7 min comfortably riding repeated 4 - 5 times.



5 mins of easy pedalling to cool down.

Sample Day 16

0:45:00
3 climbs - 3 ways

Today ride 1 hour of endurance. During your ride make it a goal to shift all the way through both your big and small chain rings. Just get used to how the gears work.

For today - also find a hill and practice riding up it three times. Ride the first time in your big chainring. Ride the second time in yoru small chainring. On the last one, start in your big rind and try shifting to to small ring 1/3 of the way up.

The ability to shift smoothly from big ring to small ring is and essential skill for cyclist.

Betera Coaching 6 Week Beginner Cycling Plan

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