NOVICE (ROAD)

NOVICE (ROAD)

All plans and guides are delivered as PDF files.

BEST FOR NEWER CYCLISTS WHO:

  • Started cycling in the past year or have just come back to the sport.
  • Ride a few times a week, but haven’t *really* been getting any stronger.
  • Are tired of getting dropped by faster riders and want to get out on a group ride and be one of the riders helping set the pace.
  • Have family, work and other priorities that mean less time on the bike.
  • Have never really followed a structured training programme before. But you’re keen.

THE STRUCTURE

  • Weeks 1-3: Development of training ‘routine’ and endurance fitness.
  • Week 4: Recovery week to absorb work of previous three weeks.
  • Weeks 5, 6: Gradual increase in volume and muscular strength.
  • Week 7: Recovery week to absorb work of previous two weeks.
  • Weeks 8-10: Final push to boost your top-end fitness and freshen up before inflicting your hard-earned strength on other riders.

TIME PER WEEK

  • Between 4 and 6.5 hours a week, with four days riding per week.
  • A typical week has two outdoor and two indoor rides.
  • Is Mt. Sufferlandria erupting and the ash cloud is forcing you to ride indoors? That's OK, you can do each workout on your trainer. Simply reduce the duration by 25% but increase the RPE by 1. (Not sure what RPE means? It's all explained in detail in the plans.)

REQUIRED VIDEOS

  • The Long Scream
  • The Rookie
  • Nine Hammers
  • Half is Easy
  • Angels 2015
  • Elements of Style
  • Revolver
  • Extra Shot

Sample Images



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