Which plan to start as a newer cyclist?

Coach Jack Features and Questions
1

Curions about what is the recommendation to start with Coach Jack for people that are newer into cycling?

I keep reading about starting with a base plan and go thru different phases, but then I read about polarized training.

Are there any recommendation on where to start? The goal wouldn’t be targeting a specific area, but just becoming a better cyclist overall with

  1. Improving overall health
  2. so eventually I can join cylcing groups outdoors and be able to keep up with them.
2

Set an event date in CJ for like 6 months from now and CJ will give you a decent plan. Generally even if you don’t CJ should suggest base.

To be honest if you are riding outdoors I would not use TrainerDay or a training plan and just ride as much as possible as easy as possible (starting at like 2-3 hours a week and increasing 10% per week and having some rest weeks (reduce total weekly hours) as you need them every 3/4 weeks). Do this for 3-4 months or more. Then start a training plan.

If you are doing this all indoors then a CJ training plan starting now makes more sense.

To give you an example, I am just returning to more “serious” cycling after years of being too busy with this startup and small twin boys… My strategy is < 60% of max HR 7 days a week. One day a week or maybe 2 I allow it to go above this. So this means I am doing hard core base plan. I am more of an expert at understanding my body and recovery so I can get away with 7 days a week. 3-4 days a week is more recommended but if you are very careful with intensity you can do more.

The main starting goal is three things

  1. Improve your bodies ability to handle training stress (I call this increase work capacity)
  2. Prepare your muscles, joints, tendons for these specific movements. Muscles increase much faster so it’s risky for tendons and ligaments for example
  3. Find your weaknesses and improve your positioning on the bike. I am adding kettlebell swings to safe guard my back for example

So if you like the idea of a training plan CJ 6-month plan will get you in solid shape in 6 months from now. I personally am going to do as long of outdoor base period as possible.

Hope that helps. Ask as many questions as you want. @Robert_UCL Can provide additional ideas.