SEMIPRO CYCLING: Taper Level 1: Beginner
SEMIPRO CYCLING: Taper Level 1: Beginner
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
3 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 2-week plan is tailored for cyclists who have been consistently training 5-7 hours per week. For optimal results, we recommend starting after at least 12 weeks of structured training following a base and build phase. This approach ensures you're in the best position to take full advantage of this program, promoting significant improvements in endurance, strength, and overall fitness in preparation for your target event.
Who is this plan for?
This plan is ideal for beginner to moderately-trained cyclists who have already spent 2-3 months riding. It’s suited for gravel events lasting around 4-8 hours, providing a structured path to build your fitness progressively.
Athlete Level and Training Approach
Level 1: Beginner
- First year in cycling.
- Focus: Building regular training habits.
- Approach: Prioritise frequency and get comfortable with easy rides. The goal is to create a solid routine and learn to listen to your body.
- Progression: Once consistent, add extra sessions based on how you feel, focusing on maintaining regular training.
Switch plan level, free within 14 days.
What does this plan do?
The plan is designed to peak your form over two weeks, following best practices derived from both scientific research and over a 32 years of coaching and racing experience.
The plan includes two taper options for the final week, depending on whether your event is on a Saturday or Sunday, making the plan 3 weeks long but with 2 weeks of structured training.
What's Included?
- Level-specific progression elements to improve as an athlete.
- All workouts are personalised to your current fitness, so you always train at the perfect level.
- A typical week includes 4 days training, 1 cross-train, 1 day off
What makes SEMIPRO different?
SEMIPRO stands out with its personalised, adaptive approach that evolves with you. Instead of just increasing training volume, SEMIPRO maximises your potential through tailored development, from beginner to elite. It ensures you're training smarter, unlocking your true capabilities.
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How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
04:58:00 | 03:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:58:00 | 03:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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