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Beginner Cycling Plan - Ride Comfortable, Ride Happy

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Beginner Cycling Plan - Ride Comfortable, Ride Happy

Author

Peter Glassford

All plans by this Coach

Length

13 Weeks

Plan Description

Thanks for looking at the 'Ride Comfortable, Ride Happy' Training Plan inspired by the book "Saddle, Sore"


This plan is designed to help newer riders follow a first training plan. It makes reference to many of the concepts discussed in the book, "Saddle, Sore" to make sure you stay healthy on the bike.


See www.saddlesorewomen.com for more on the book and concepts around comfort on the bike.


This plan is best used when your racing calendar is lighter and you can focus on training frequently and with great focus. It uses a fair bit of intensity to keep your fitness improving, work on your skills and also decrease time on the saddle.


Volume is limited to under 8 hours including yoga and core to help you stay strong and mobile. These concepts are big takeaways from "Saddle, Sore" put into an actionable plan for you!
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Do you have an Irregular Schedule or Want a Custom Training Plan?

Consummate Athlete offers a 3 months Made For You Plan, which eliminate much of the friction of pre-made plans because it takes your schedule, goals, equipment, and abilities into account

Learn about 3 Month Plans

Please feel free to email me peterglassford@gmail.com for more details

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

No Planned Workouts

No content
No detail
Tuesday

No Planned Workouts

No content
No detail
Wednesday

Meditation, Yoga, Core, Swimming, Walking

00:30:00
Meditation, Yoga, Swimming, Core and Walking are all possible rejuvenation activities today
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-Try 5-10 min of each or 30+ of any of the modes above as long as it is rejuvenating - no beat downs today! Playing with kids/dogs or friends accomplishes much of the below!
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OAK app on IPHONE for medition guidance
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LINKS -> Molly Yoga Routine
http://consummateathlete.com/5-minute-easy-morning-yoga-flow-video/
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Core
= pick 5 exercises ... do 10-20 reps, use what you ahve ... keep going for 10 min. This should not be overly strenuous.
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This is a knee/therapy focused routine - https://docs.google.com/document/d/1q7aNWLrSWdnPesGLqFSqhuXp_6HW0X5zOtH1ARErIMY/edit#
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Walking
- Go for a walk. Try to mix up surfaces and terrain. Add a friend and/or some errands for bonus points.
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Swimming - get in water and float. This need not be a workout but focused on relaxing. Work on gliding and floating or just walking in water.
Details
Thursday

Endurance - 30 - use 75%MHR

01:00:0053 TSSStructured Workout
Download: There is a download that uses RPE (Freeride) - use HR to guide your workout - it easiest to gradually increase RPE/Watts until HR ~73% and then start the 30min interval
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WHERE: Indoor-Trainer or around a 2-10 min loop or flat course with minimal wind.
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WU: Slowly build HR into the 70-75%MHR RANGE - take your time to ease up to this range (NOT OVER IT)
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MAIN WO:
= Press lap and start ride at 70-75% MHR for ~30min
= We are tracking the output at this steady SUB-maximal effort today.
= It should not be hard/maximal.
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IF YOU CAN: Press Lap every 10min to get an idea of how your output is changing.
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It is normal to see some decrease in power/speed. Maintain the HR by reducing/varying the cadence and/or gearing and/or by relaxing your breathing and upper body muscles.
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CD:
= Finish time easy endurance
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POST : Tell me how the power/RPE changed over the effort? (what were your lap average watts approximately?)
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Practice - 3min/20min TT -or- Zwift / Strava

01:30:00109 TSSStructured Workout
Testing helps us practice showing up and doing the work. Don't make this just about power - showing up is 90% of today's challenge.
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Today you have a choice. Do the workout below or a 20-60min Strava segment or zwift race. This could also just be 'the local hill' where you can time yourself or see how far you make it up it.
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----------workout below---------
WU: as you need to do good hard efforts. Rehearse a race warmup or try 4-5 x 30-45 sec harder (around 3min pace)
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MAIN WO:
3 min hard - this is not a warmup, it is a hard effort for 3min, don't save it for the 20.
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10min easy
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20min hard - if you are new to this or nervous, start easy - 8/10 and get it done - go harder if you are experienced with the test and feeling good. Getting an effort done is the goal, no need for today to be your best ever.
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CD: as time allows <75%

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Note: download is available in RPE/Feeling - it does not need to be followed exactly. USE FEELING AND EFFORT. Do not let the download or technology affect your ability to show up
Details
Sunday

Your Choice !

00:30:00
FOCUS: Having fun and doing what seems right to you today. Some freedom from structure is rejuvenating.
MainWO:
Take today as you feel can be ride , hard-easy , long-short ... or crosstrain or off !
CD: Make sure to tell me about your day in detail .
Details

Wednesday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:32:00 03:00:00
Other x3
00:42:00 00:30:00
Strength x3
00:35:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:32:00 03:00:00
Other
00:42:00 00:30:00
Strength
00:35:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

~ Peter Glassford - Cycling Training Plans & MTB Coaching ~

Consummate Athlete - Off Road Cycling Coaching

Peter Glassford is a full-time Chartered Professional Cycling Coach specializing in off-road cycling disciplines including mountain bike, gravel and cyclocross. He's also a Registered Kinesiologist and has been coaching since 2000.

Along with author Molly Hurford, he operates Consummate Athlete:a website, podcast and coaching business that helps busy adult athletes balance life and big adventures by focusing on Consistency, Confidence, Cross-training and Community!

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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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