SickBiker

Training Plan For Beginner Cyclists. 3 Options.

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SickBiker

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.

  • Like 1

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Speedldew
Posted (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 by Speedldew

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Mr2law

Great plan!  Thanks . Will trythe 6 hour plan.

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OtmTex

 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

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Lucian Naie

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

 

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