Cycling/Triathlete Training Plan for beginners - 4 weeks Heart Rate & RPE based by Hunter Allen

Author: Hunter Allen

4 weeks - $69.95
Total Hours: 32

This is the first 4 weeks of a 12 week plan, which is built so to get a triathlete or cyclist ready for great improvements and increased fitness. This plan is designed for the cyclist or triathlete that has been riding for at least 6 months and can ride about 6-10 hours a week. It contains some basic intervals, a few longer rides(up to 2.5 hours on the weekend) and also detailed specific workouts.
It is based on using a Heart Rate monitor or using 'perceived exertion' as a way to determine intensity of the workouts. This is a great way to get started on a training plan, explore the benefits of a training plan and get even fitter, faster!

What do you get with a training plan?

Sample workouts:

Workout #1 : Bike

Planned Time: 1:30:00
WU: 15 minute warm-up- . MS: Today is a solid endurance day, nice and smooth. Endurance pace is 60-70% of your Max HR. Ride and getting in some bursts and having fun. One burst every 15minutes for 10seconds each- Take your cadence to 120rpm each burst Make sure to do 1x 15minutes with HR at 80-85%. CD: cool-down.

Workout #2 : Bike

Planned Time: 1:00:00
WU: 15 minutes warm-up, just spinning at a nice easy pace-Keep HR under 60% and your RPE around 2. MS: 45 minutes of riding with HR from 65-70% and RPE up to 3, but nothing harder, just nice and steady. If you have to go over hills and your HR or RPE goes higher, that's o.k, but generally average between 65-70% today. CD: 15 minutes just easy pedaling. HR< 55%.

Workout #3 : Bike

Planned Time: 1:15:00
Cadence drills--- These are to start getting you used to pedaling at a faster cadence than you might already. WU:15minutes fast warm-up with Cadence in 90-95 range. HR about 55-60% and RPE- 2 MS: Start the main set with (6) 1 minute on, 1minute off High pedaling cadence efforts. Cadence over 105 for ON, 85 for off. Don’t worry about HR’s, just Cadence. Then 10 minutes easy, and then do (2) 5 minute efforts trying to get HR 85% and hold there- RPE should be 5. Keep cadence at 100rpm. Don’t worry about speed. This is about improving your cadence at a hard effort, not about going the fastest... Build it up, so you don’t fade too fast. Rest for 5 minutes between each . Finish with 2 more one minute on and off cadence drills- 105rpm ON and 85rpm OFF. CD:Cool-down for 10-15minutes.

Workout #4 : Day Off

Planned Time: 0:00:00
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #5 : Bike

Workout #6 : Bike

Planned Time: 2:30:00
WU: 15-20 minute warm-up and just getting the legs moving. MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with HR between 50-80% and RPE from 2-4 . At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 75%, but if you have to go over on a hill or something,that's fine. Keep cadence in the 90-95rpm range. CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.

Workout #7 : Bike

Planned Time: 1:00:00
You have an option today. If you feel up to it, you can repeat yesterdays workout. If not, then just do the easy ride below. 1 hours- Just easy and cruising. Try to keep the HR below 68% of your max HR.

Workout #8 : Day Off

Planned Time: 0:00:00
Monday is a great day for recovery day! Let your body rest and relax today! Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #9 : Bike