{"id":71346,"date":"2021-12-09T15:55:54","date_gmt":"2021-12-09T23:55:54","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=71346"},"modified":"2021-12-13T08:17:16","modified_gmt":"2021-12-13T16:17:16","slug":"cycling-training-plan-for-beginners-how-to-start-training-for-new-cyclists","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/cycling-training-plan-for-beginners-how-to-start-training-for-new-cyclists\/","title":{"rendered":"Cycling Training Plan for Beginners: How to Start Training for New Cyclists"},"content":{"rendered":"\n

You don\u2019t need prior training experience to get started with structured training. Athletes of all fitness levels and abilities can get faster with the right training plan. The Sweet Spot Base I low-volume plan is an excellent option for beginner cyclists.  <\/p>\n\n\n\n

\n\n\n\n
\n

Table of Contents<\/strong><\/h2>\n\n\n\n
  1. Why Structured Training is Important<\/li>
  2. Cycling Training Plan for Beginners<\/li>
  3. How to Choose Your Next Training Plan<\/li>
  4. Five Tips for Cycling Training Beginners <\/li><\/ol>\n<\/div><\/div>\n\n\n\n
    \n\n\n\n

    Why Structured Training is Important<\/strong><\/h2>\n\n\n\n

    Most cycling training fits into one of two categories; unstructured training and structured training. Unstructured training includes any workout or ride that aims to build general fitness but doesn\u2019t have any specific purpose or structure. Unstructured training can be a great way to build basic fitness and get some time on the bike, but it\u2019s not the best or most efficient way to get faster. When you want to reach peak performance, target specific goals, or build long-term fitness, a structured training plan is the most effective way. <\/p>\n\n\n\n

    Structured training targets specific goals and abilities through training phases composed of goal-oriented workouts. In this approach to training, the structured workouts are the substance of the training, and the structured training plan is the overall organization of the training. A season-long training plan typically includes three different training phases; a base phase, a build phase, and a specialty phase. Each phase lasts between four and six weeks and helps build a specific type of fitness through a strategic organization of workouts and training weeks. <\/p>\n\n\n\n

    \n
    \n <\/div>\n
    \n

    Adaptive Training<\/p>\n

    Get the right workout, every time<\/strong>\n with training that adapts to you.<\/p>\n Check Out TrainerRoad<\/a>\n <\/div>\n<\/div>\n\n\n\n

    All of the workouts in a training plan are tailored to your current fitness to help ensure that your training plan is neither too challenging nor too easy. As you progress through the plan, the workouts will gradually increase in challenge and specificity so that your training continues to challenge you and grow your strengths. This progressive layout makes this approach to training productive for everyone\u2014no matter what their starting fitness level may be. However, some plans are better for beginners than others. <\/p>\n\n\n\n

    Cycling Training Plan for Beginners <\/strong><\/h2>\n\n\n\n

    The Low-volume Sweet Spot Base I <\/a>training plan is what we recommend for beginner cyclists. This plan packs a lot of productive work into a relatively short amount of time, making it a great introduction to structure and a fruitful training load for various fitness levels and abilities. With three structured workouts per week and four dedicated rest days, this plan also gives newer athletes plenty of time to recover in between hard workouts, and room to integrate a few fun, unstructured rides into the week. Here\u2019s a preview of what you can expect from this six-week training plan. <\/p>\n\n\n\n

    Week One <\/strong><\/h2>\n\n\n\n

    During your first week, you\u2019ll complete a Ramp Test, an introductory Sweet Spot workout, and a longer threshold ride. This combination of workouts is designed to assess your current fitness level, introduce you to Sweet Spot intervals, and kick off the endurance training.  <\/p>\n\n\n\n

    \"\"
    The first week of the Sweet Spot Base I Low-volume plan. <\/figcaption><\/figure>\n\n\n\n

    Day One: The Ramp Test<\/strong><\/h4>\n\n\n\n
    \"\"
    The TrainerRoad Ramp Test.<\/figcaption><\/figure>\n\n\n\n

    At TrainerRoad, we use functional Threshold Power (FTP)<\/a> to quantify your current fitness level to tailor all of your workouts to your current abilities. To know your FTP, you\u2019ll need to complete a fitness assessment test. We recommend the Ramp Test, which assesses your FTP by gradually increasing the power target in one-minute steps until you reach a point where you can\u2019t maintain the power target any longer. Though challenging at the end, the test is relatively quick and easy to follow. For more information on the Ramp Test, check out the video below.  <\/p>\n\n\n\n

    \n\n\n\n
    \n