Beginning Cyclist - Get Fit: 1.5 to 3.25 hrs/wk
12 weeks - $54.95
Total Hours: 27
Total Hours: 27
This 12-Week training plan is designed for the beginning cyclist that is looking for a plan to follow to get fit. This plan begins with three, 30-minute rides and builds to a goal-ride of 24 to 30 miles on Saturday of Week 11. Week 12 is a rest week with a 5-mile time trial included to benchmark your fitness.
Each week of the plan has three cycling workouts, one equipment or technique tip, a nutrition tip and one of my favorite motivational quotes. A Kudo comment is included on one ride each week to help keep you on track. Have a look at the plan preview and the goals listed below to see if this plan is right for you.
Goals of the plan:
- Ride three times per week for 12 weeks to build fitness
- Build the long weekend ride from 30 minutes to a goal, destination ride around 24 to 30 miles. (This will take you around 2 hours if you average 12 to 15 miles per hour (mph).)
- Establish cycling as a routine.
- Get fit.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Recovery - fun
Planned Time: 0:30
Ride at RPE Zone 1 or below. This should be very easy, a 'noodle ride.'
Planned Time: 0:30
Ride at RPE Zone 1 or below. This should be very easy, a 'noodle ride.'
Day #2
Custom
Planned Time: 0:0
In cycling, "cadence" is the number of revolutions per minute one leg completes. Some cycling computers have a cadence feature. If your computer does not have a cadence feature you can estimate cadence by counting the number of times your right leg reaches the bottom of the pedal stroke in 15 seconds. Multiply that number by 4 to get revolutions per minute (rpm) or cadence.
Planned Time: 0:0
In cycling, "cadence" is the number of revolutions per minute one leg completes. Some cycling computers have a cadence feature. If your computer does not have a cadence feature you can estimate cadence by counting the number of times your right leg reaches the bottom of the pedal stroke in 15 seconds. Multiply that number by 4 to get revolutions per minute (rpm) or cadence.
Day #3
Cadence - Zones 1-2
Planned Time: 0:30
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.
Planned Time: 0:30
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.
Day #4
Custom
Planned Time: 0:0
Between 40 and 60 percent of an individual's body weight is water. Water is typically 65 to 75 percent of the weight of muscle and less than 25 percent of the weight of fat. This water is essential to a functioning body. A body can survive many days without food; however, it can survive only a few days without water.
Planned Time: 0:0
Between 40 and 60 percent of an individual's body weight is water. Water is typically 65 to 75 percent of the weight of muscle and less than 25 percent of the weight of fat. This water is essential to a functioning body. A body can survive many days without food; however, it can survive only a few days without water.
Day #5
Custom
Planned Time: 0:0
You are never given a wish without also being given the power to make it true. You may have to work for it, however. – Richard Bach
Planned Time: 0:0
You are never given a wish without also being given the power to make it true. You may have to work for it, however. – Richard Bach
Day #6
Endurance - rolling
Planned Time: 0:30
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.
Planned Time: 0:30
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.
Day #7
Planned Time: 0:0
Relax
Day #8
Recovery - 90rpm
Planned Time: 0:30
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Planned Time: 0:30
Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.
Day #9
Custom
Planned Time: 0:0
Road bicycle size is typically given in centimeters and refers to the length of the seat tube. A 54-centimeter (cm) bike will have a 54-cm seat tube. Frames are measured in two ways, center-to-top and center-to-center. Center-to-top measures the distance from the center of the bottom bracket to the top of the top tube or seat lug. Center-to-center measures from the center of the bottom bracket to the center of the top tube at the seat lug. The center-to-center measurement is 1.0-1.5 cm smaller than the center-to-top measure. Be aware of this when you compare frames.
Planned Time: 0:0
Road bicycle size is typically given in centimeters and refers to the length of the seat tube. A 54-centimeter (cm) bike will have a 54-cm seat tube. Frames are measured in two ways, center-to-top and center-to-center. Center-to-top measures the distance from the center of the bottom bracket to the top of the top tube or seat lug. Center-to-center measures from the center of the bottom bracket to the center of the top tube at the seat lug. The center-to-center measurement is 1.0-1.5 cm smaller than the center-to-top measure. Be aware of this when you compare frames.