Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk
Author: Gale Bernhardt
6 weeks - $39.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 14
This plan is designed for someone wanting to get into cycling or get back into cycling after a long layoff or perhaps you are new to endurance cycling. You are a busy person and can only devote three days per week to training. You need to see results quickly or you get discouraged.
Right now you are not cycling or doing any aerobic exercise. You will devote three days per week to cycling. If the days you can exercise are different than the ones shown on the plan, you can move the workouts to fit your personal needs. If possible, separate exercise days by a day off.
Use the rating of perceived exertion column the “Training Intensity” document (found in at the Supporting Documents link at the bottom of the page) to gauge your exercise intensity. You will also receive your own copy of the download documents after purchasing the plan.
Your goal is to go from a current state of fitness hibernation to completing a 30-mile ride in six weeks. Your event can be self-designed or you can shop for an event that is hosted by someone else. An event search on Active.com will help you find the perfect event.
The plan is written for someone that will average between 12 and 14 miles per hour for the 30 miles. Your event ride time is estimated to be between 2:10 and 2:30.
Q – What do I get with a training plan?
A – After purchase, you will receive an email with instructions on how to download and access your training plan. Your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
Daily e-mails with your next workout keep you on track
Create your own routes or search the library of routes for tracking your workouts
Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Complete nutrition tracking to monitor your diet
Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forgo the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Workout #1 : Day Off
Nutrient-dense foods like fruits, vegetables, lean meats, fish, low-fat dairy and nuts are critical to your training and recovery diet.
Workout #2 : Day Off
Using positive self-talk helps you be successful.
Workout #3 : Bike
Planned Time: 0:30:00
This workout is intended to work on pedaling form and neuromuscular coordination. After a good warm-up, include the designated number of 20- to 30-second repeats, building your pedaling speed throughout. Spin at high rpm while keeping your torso quiet - no swinging shoulders or bouncing butt. This is relaxed speed. Take 90 to 100 seconds (1:30-1:40) easy rest intervals between each spin-up.
Workout #4 : Day Off
When adding time to the scheduled rides, there needs to be a purpose for doing so.
Workout #5 : Day Off
A good sign that you are properly hydrated is if your urine is light-straw colored. Urine that is dark colored and foul smelling can be a sign of dehydration.
Workout #6 : Bike
Planned Time: 1:00:00
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. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Workout #7 : Day Off
Have you had a proper bike fit recently? Aches and pains in your body can be caused by an improper bike fit. Check with your local bike shop for bike-fit options.
Workout #8 : Day Off
Keeping your tires inflated to the recommended pressure makes riding higher speeds easier and helps prevent pinch-flats.
Workout #9 : Bike
Planned Time: 0:30:00
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. Focus on smooth leg speed and don’t worry about getting a set amount of time in Zone 2. Endurance training is not the focus of this workout.
Hard copy of this plan is available in Training Plans for Cyclists.