New to riding and training? You're in the right place!
This plan is written for new riders who want to build a deep foundation of fitness, on and off the bike. Straight-forward bike workouts are paired with hand-picked foam rolling, mobility, and core routines you can follow-along with on YouTube.
Gain fitness and confidence as you progress through endurance-pace (Z2) rides and build up to 1-hour of tempo intervals.
Periodic rest weeks allow for proper recovery and adaptation to the training. Power tests at the end of these easier weeks provide on-going assessments of your fitness and ensure that your FTP and zones are accurate.
Later in the plan, multi-zone intervals and microbursts introduce a new level of challenge to prepare riders to transition to their next Bell Lap Training Plan.
To make the best use of this plan, you should train with a power meter and heart rate monitor, and an indoor bike trainer (ideally a smart trainer). The bike workouts in this plan are programmed with power-based training zones, and are compatible with Zwift and similar connected apps.
Bell Lap Coaching, Inc.
Steve Weller founded Bell Lap in 2008 to provide cyclists access to top-quality training and coaching. Guided by our Principles of Athlete Development for nearly two decades, Bell Lap Athletes consistently see improvements in their fitness, confidence, and results.
Bell Lap Coaching’s offerings include hyper-specific workouts and impactful data review, made more effective by clearly-defined expectations and communication.