This is a 16 week plan for a true beginner looking to train for a 40km time trial. This is also a great plan for any beginner to build up fitness to be able to produce a higher power for around an hour (AKA build up their FTP!). The first two weeks are "bonus weeks" for those who are literally coming off the couch and might need a slower buildup into longer rides and harder workouts. If you have been riding a decent amount or have good general fitness from running, rowing, or other endurance sports you can likely skip the first two weeks.
While this is technically a road cycling plan, this works great for all disciplines of cycling as a foundational plan to build up fitness. It is recommended to use a power meter, heart rate, and track your RPE throughout to start creating a history to look back on for future training.
If you have questions please reach out to me at grady@gv3coaching.com
Compatible with Zwift, TrainingPeaks Virtual, and other virtual platforms.
Grady is a multi-disciplined rider and coach. He has been mountain biking since childhood, and picked up cyclocross, gravel, and road along the way (and in that order!). Grady prefers a goal oriented approach, with a training program building the foundation and working towards those goals. This includes periodizing training and using the individual workouts in each phase to build towards these goals. Power meters are not required, but encouraged.