{"id":39441,"date":"2022-01-03T19:50:35","date_gmt":"2022-01-04T03:50:35","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=39441"},"modified":"2022-02-24T19:24:21","modified_gmt":"2022-02-25T03:24:21","slug":"beginner-cyclist-training-plan-phase-3","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-3\/","title":{"rendered":"Beginner Cyclist Training Plan, Phase 3 – Getting Ready for Your First Race"},"content":{"rendered":"

Phase 3 of the Average Joe Cyclist Beginner Cyclist Training Plan <\/strong>shows you how to kick your bike training up a notch. The aim is to increase the demands on your body and keep getting fitter and faster. Phase 3 presents you with a choice of three different methods to up your training level. Once you are into this phase, you will no longer be a beginner cyclist. Not by a long way! Instead, you will be well on your way to your first bike race. In case you missed them, here are Phase 1<\/a> and also Phase 2 of the Average Joe Cyclist Beginner Cyclist Training Plan<\/a>.<\/p>\n

What We Covered in Phase 1 and Phase 2 – Brief Recap<\/h2>\n

In Phase 1, beginner cyclists learned how to cycle for one continuous hour at a moderate pace. In Phase 2, we added on two other facets: longer distances, and one day a week of High Intensity Interval Training (HIIT). By the end of that phase, you should already be very fit, and ready to seek out new cycling challenges. Here they are!<\/p>\n

Related Post: 7 Reasons to Do High Intensity Interval Training (HIIT) on Your Bike \u2013 and How To Do It<\/a><\/h3>\n

Three Methods to Increase the Intensity of Your Training<\/h2>\n

You can increase the intensity of your training in several different ways. Here, we describe three methods. Choose one or more of these methods to increase your training intensity.<\/p>\n

Method 1: Do Longer Bike Rides in Your Cyclist Training Plan<\/h3>\n

Make\u00a0one of your non-interval\u00a0<\/strong>bike <\/strong>ride<\/strong>s<\/strong> longer<\/strong>.<\/strong> Start adding on time and doing longer rides, in preparation for your first group ride or race. It\u2019s ideal to do this bike ride on a Sunday, and really see how far you can go. This can be a very exciting ride, and could give you something to brag about on Monday at work.<\/p>\n

Maggie and I often do these kinds of long bike rides together on a Sunday, and really enjoy them. It is fun to find a new route to do, and plan it together. Sometimes we stop for a lunch as well. Getting fit can be a whole lot of fun!<\/p>\n

Related Post: Great Bike Rides in and Around Vancouver<\/a><\/h3>\n

Method 2: Make Your High Intensity Interval Training (HIIT) Sessions More Strenuous<\/h3>\n

Make your HIIT<\/strong> more strenuous<\/strong> on one of your interval-training days. Aim to achieve an even higher level of perceived exertion during your intervals. For example, crank it up from Level 4 to Level 5. This is really going to take you to the next level of fitness. Use the chart below to figure out how hard you have been cycling up to now, and how hard you should cycle next.<\/p>\n

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