Administrators SickBiker Posted June 29, 2018 Administrators Share Posted June 29, 2018 Training Plan For Beginner Cyclists I've prepared a training plan for you, which should apply to most of the begginer cyclists. More comments on this one in the video below... Let's do it 2 Hours Per Week (3 Workouts) Saturday 45 minutes - 15 min warm up, - 2 min interval, 1 min recovery, 2 min int., 1 min rec., 2 min int., 4 min rec. (27 minutes), - 5 min tempo, 3 min recovery, 5 min tempo, [or 13 min tempo], (40 minutes) - 5 min cool down, Sunday 45 minutes Free ride. Choose different kinds of terrain, ride alone or with friends. Explore new places. Ride in a challenging, but NOT time trial pace. Wednesday 30 minutes - 10 min warm up, - 1 min interval, 1 min recovery (first interval NOT to fast), - 2 min interval, 1 min recovery (15 minutes), - 3 min interval, 1 min recovery, - 2 min interval, 1 min recovery (22 minutes), - 1 min interval, 1 min recovery, - 1 min interval, - 5 min cool down. 4 Hours Per Week (4 Workouts) Saturday 1 h 15 min - 15 min warm up, - 2 min interval, 1 min recovery, 2 min int., 1 min rec., 2 min int., 1 min rec., 2 min int., 5 min rec. (31 minutes), - 5 min tempo, 3 min recovery, 5 min tempo., 3 min rec., 5 min temp., 3 min rec., 5 min tempo., (60 minutes) - 15 min cool down. Sunday 1 h 15 min Free ride. Choose different kinds of terrain, ride alone or with friends. Explore new places. Ride in a challenging, but NOT time trial pace. Tuesday 45 min - 10 min warm up, - 1 min interval, 2 min recovery (first interval not to fast), - 2 min interval, 2 min recovery (17 minutes), - 3 min interval, 2 min recovery, - 4 min interval, 2 min recovery (28 minutes), - 3 min interval, 2 min recovery, - 2 min interval, 2 min recovery, - 1 min interval, - 7 min cool down. Thursday 45 min Free ride. Choose different kinds of terrain, ride alone or with friends. Explore new places. Ride in a challenging, but NOT time trial pace. 6 Hours Per Week (4 Workouts) Saturday 1,5 h - 15 min warm up, - 2 min interval, 1 min recovery, 2 min int., 1 min rec., 2 min int., 1 min rec., 2 min int., 10 min rec. (36 minutes), - 6 min tempo, 3 min recovery, 6 min tempo., 3 min rec., 6 min tempo., 3 min rec., 6 min tempo, (69 minutes), - 21 min free ride. Sunday 2,5 h Free ride. Choose different kinds of terrain, ride alone or with friends. Explore new places. Ride in a challenging, but NOT time trial pace. Tuesday 50 min - 15 min warm up, - 1 min interval, 2 min recovery (first interval not to fast), - 2 min interval, 2 min recovery (17 minutes), - 3 min interval, 2 min recovery, - 4 min interval, 2 min recovery (33 minutes), - 3 min interval, 2 min recovery, - 2 min interval, 2 min recovery, - 1 min interval, - 7 min cool down. Thursday 70 min Free ride. Choose different kinds of terrain, ride alone or with friends. Explore new places. Ride in a challenging, but NOT time trial pace. 1 Quote Link to comment Share on other sites More sharing options...
Speedldew Posted July 1, 2018 Share Posted July 1, 2018 (edited) Thanks, this is pretty helpful and I was actually searching for something comprehensive like this to start with. Since I also work out in the gym at least 3 times a week I think I'll try the 4 hour/week rides first. That's usually what it comes down to anyway. Up till now I just did intervals/recovery depending on how I felt and tried to increase intensity by riding steeper and longer climbs. The way I do it now is actually quite fun and challenging but propably not as reliable in terms of training effect so I will try this at some point for sure. Edited July 1, 2018 by Speedldew 1 Quote Link to comment Share on other sites More sharing options...
Mr2law Posted July 2, 2018 Share Posted July 2, 2018 Great plan! Thanks . Will trythe 6 hour plan. 1 Quote Link to comment Share on other sites More sharing options...
OtmTex Posted July 3, 2018 Share Posted July 3, 2018 I am 55 yrs old and have been riding recreational for the past 3 months, This plan will help give me more structured rides . Thanks for all that you do! I am shooting for the 4 hr. Any recommendations on an App to help with timing the intervals ? Or others chime in with what you use to help count down of the intervals. - Mark 2 Quote Link to comment Share on other sites More sharing options...
Lucian Naie Posted July 4, 2018 Share Posted July 4, 2018 Thanks for sharing this. I'm 43 and started MTB recently. So looking at the last XC marathon 58k results -- where I finished amongst the last ones, I need some serious pedalling power besides some more technique. I was shocked to see that here, in Nederlands, most of the MTB registered ppl pedal like crazy uphill or downhill. Btw I'm also using the Bertrand active thing to speed up the recovery after intense workouts -- like races. It works pretty well as I've managed to down the recovery to about 2 days. Thanks again, Lucian 2 Quote Link to comment Share on other sites More sharing options...
platy222 Posted September 18, 2018 Share Posted September 18, 2018 Does this plan work for someone, coming back from a knee surgery with 6 months rehab(yes it was a big knee surgery) or would you recommend some other training plans, if so what would you recommend? Quote Link to comment Share on other sites More sharing options...
Administrators SickBiker Posted December 12, 2018 Author Administrators Share Posted December 12, 2018 On 7/3/2018 at 9:31 AM, OtmTex said: Any recommendations on an App to help with timing the intervals ? This video might be helpful On 7/4/2018 at 4:51 PM, Lucian Naie said: I need some serious pedalling power besides some more technique. Just be consistent and you'll see a lot of improvement. Quote Link to comment Share on other sites More sharing options...
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