My First Training Plan - 4-7 hrs/wk

Author

DRKHORSE

Length

16 Weeks

Typical Week

1 Brick, 2 Day Off, 4 Bike, 1 Strength

Longest Workout

3:00 hrs

Plan Specs

cycling beginner masters time goal strength base period

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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Summary

This plan fits a new athlete that little or no experience training, and/or has never had a structured training plan before.

It is designed for fall/winter training, with mid-week rides indoor friendly and longer weekend rides flexible.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:11

Back to Plan Details

Sample Day 1

1:00:00
66.7TSS
Aerobic

(aerobic = endurance)
20min Warm-up - just get sweaty!

Focus:
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize heart rate spikes

Cool-down

Sample Day 2

0:45:00
42.2TSS
Strength - Heavy Bands

Cheesy but effective 2min warm-up, and 4x simple heavy band exercises:
https://www.youtube.com/playlist?list=PLq3zGZaXYVoEjdIhvrRSgP1iOVYwbELHo

Heavy Band Exercises; 3 rounds of:
6-12 Squats
6-12 Lunges/Split Squats
6-12 Deadlift
6-12 Hip Thrusts

- First round is always 'warm-up set' at reduced effort, add a few extra repetitions to feel a bit more burn
- Use as much resistance as you can comfortably and safely push through your full range of motion for at least 6 reps
- The band is too heavy if you have to compromise your movement quality or you can't push through the full movement on every rep
- The band is too light if 6 reps isn't a challenge
- Breathe out on the push phase, breathe in on the relax phase
- Pause briefly at the top of the push phase on each rep, maintain muscle tension and core activation through the entire movement
- Long rest intervals between sets. This is NOT an aerobic workout. Walk around, add some light stability work, or just sit for a few minutes between each set.

Feel free to add any additional exercises to this foundation

Sample Day 3

0:30:00
30TSS
Active Recovery

Active recovery:
- Low heart rate
- Higher leg speed (how fast your legs are spinning)
- Barely feel like you're pushing on the pedals
- Think about letting your legs swimming
- Work up a sweat, but stop whenever you feel like stopping
- Aim to feel better getting off the bike, than when you got on

Sample Day 5

1:30:00
165TSS
Aerobic Volume

(volume = time)
20min Warm-up - just get sweaty!

Focus:
- Constant, smooth pedalling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize heart rate spikes
- Work on proper fuelling and minimize coasting, and rest stops - i.e. have a coffee shop stop at the end of the ride not in the middle

Cool-down

Sample Day 6

1:00:00
66.7TSS
Aerobic

20min Warm-up - just get sweaty!

Focus:
- Constant, smooth pedaling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize heart rate spikes

Cool-down

Sample Day 8

1:00:00
66.7TSS
Aerobic & Leg Speed Pyramids

20min Warm-up - get sweaty!

Focus:
- Constant, smooth pedalling
- Maintain nose breathing intensity
- Minimize accelerations & climbs to minimize heart rate spikes

Leg speed (a.k.a Cadence) Pyramids
- Steady, smooth effort
- Keep core engaged - try to avoid bouncing on your saddle
- Can pick and choose from the various pyramids below to spread out within the total ride time. If doing more than 1 pyramid, relax and return to easy spinning between pyramids:

Version 1
5min @ 90 rpm
5min @ 100
5min @ 110

Version 2
1min @ 120 rpm
30sec @ 130
30sec @ 120
1min @ 110

Version 3
2min standing @ 80 rpm
2min seated @ 80
2min standing @ 70
2min seated @ 70
1min standing @ 60
1min seated @ 60

Version 4
1min standing @ 90 rpm
1min seated @ 100
1min standing @ 90
1min seated @ 110
1min standing @ 90
1min seated @ 120

Cool-down

Sample Day 9

0:45:00
42.2TSS
Strength - Bodyweight Circuits

Cheesy but effective 2min warm-up and two good bodyweight circuits:
https://www.youtube.com/playlist?list=PLq3zGZaXYVoHFvtlEtSaDdV_usJREY7oU

Bodyweight Circuits
- Complete 12x reps of each workout
- 12x reps each side if the exercise is one-sided
- Slow controlled movement quality, full range of motion
- Pause briefly at the top of each rep, maintain muscle tension and core activation through the entire movement
- Go through the full circuit twice (2x) with minimal rest between exercises, and a longer rest between the full circuits

Feel free to replace with your own circuit exercises

My First Training Plan - 4-7 hrs/wk

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