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Couch to Group Ride

Difficulty:
Beginner
Category:
Cycling
Description:
This 12 week program is designed to help bring someone with absolutely no conditioning at all from the couch to a group ride. Plan on devoting from 2 to 12 hours a week to training over the course of the program.

Plan Summary

Duration

12 weeks

Distance/Week

49.0 mi - 97.0 mi

Longest Workout

40.0 mi

Sample Weekly Schedule

10.0 mi

Monday

A.T. Endurance #2 HOP / WOB's

Warmup 30' to 45' - Your choice of: 30' at HOP - 10' WOB, 30' HOP 20' easy, then repeat HOP for 20' (RPE 6-7) --or -- 3 times 25' HOP 5' WOB no more than 15' between HOP/WOB set (RP 6-9) --or-- 4 times 15' at HOP 5' WOB no more than 10' between HOP/WOB (RPE 6-9) - Easy rest of the ride

Off

Tuesday

Day off

Off

Wednesday

Day off

12.0 mi

Thursday

Base Ride

Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)

12.0 mi

Friday

Base Ride

Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)

Off

Saturday

Day off

15.0 mi

Sunday

Base Ride

Easy, comfortable ride. RPM's 70 to 90 on gentle rolling terrain (RPE 2-5)

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