Type: cardio/cycling

Author: Daniel - TinyVik1ng

A Beginner’s Journey to Strength and Stamina on Two Wheels 🚴‍♂️🌌

Program Overview:

• Duration: 6 Weeks
• Frequency: 3-4 sessions per week
• Focus: Building endurance, developing cycling technique, and fostering a lifelong love for the ride.

Week 1-2: Dawn of the Trail

Objective: Build foundational endurance and adapt your body to cycling.
Tip: Ride on flat terrain to develop comfort and rhythm.

Day	Activity	Details
Day 1 – Fjord Ride	Warm-up: 10 mins light pedaling (RPE 2-3) Main Ride: 20 mins steady pace (RPE 4-5) Cool-down: 5 mins slow pedaling, light stretching	-
Day 2 – Coastal Cruise	Warm-up: 10 mins (RPE 2-3) Main Ride: 15 mins steady + 3 x 2-min bursts (RPE 6), 1 min rest in between Cool-down: 5 mins (RPE 2)	-
Day 3 – Recovery Stroll (Optional)	Easy ride around the neighborhood (10-15 mins, RPE 2-3)	-

Week 3-4: Midnight Stamina

Objective: Increase ride duration and introduce gentle hills.
Tip: Focus on smooth pedaling and maintaining posture.

Day	Activity	Details
Day 1 – Valley Exploration	Warm-up: 10 mins (RPE 2-3) Main Ride: 30 mins steady pace (RPE 4-5) Cool-down: 5 mins (RPE 2)	-
Day 2 – Northern Breeze Intervals	Warm-up: 10 mins (RPE 2-3) Intervals: 5 x 2-min efforts (RPE 7) with 3-min recovery (RPE 2-3) Cool-down: 5 mins	-
Day 3 – Fjell Trail Recovery (Optional)	Easy, scenic ride, emphasizing recovery (15-20 mins, RPE 2-3)	-
Day 4 – Aurora Endurance Ride	Warm-up: 10 mins (RPE 2-3) Main Ride: 40 mins moderate effort, including 10 mins rolling hills (RPE 4-5) Cool-down: 5 mins	-

Week 5-6: Northern Ascent

Objective: Enhance endurance and introduce climbing strength.
Tip: Begin exploring hillier routes and stay consistent with your cadence.

Day	Activity	Details
Day 1 – Nordic Climb Challenge	Warm-up: 10 mins (RPE 2-3) Main Ride: 35 mins, including 3 hill climbs (1-2 mins each, RPE 6-7) Cool-down: 5 mins	-
Day 2 – Aurora Tempo Ride	Warm-up: 10 mins (RPE 2-3) Main Ride: 25 mins tempo effort (RPE 5-6) Cool-down: 5 mins	-
Day 3 – Recovery Fjord Cruise	Easy ride, flat terrain (20-30 mins, RPE 2-3)	-
Day 4 – Endurance Under the Stars	Warm-up: 10 mins Main Ride: 50 mins steady pace (RPE 4-5) Cool-down: 5 mins	-

Notes:

• Progression: Increase the time/distance of your rides weekly by 5-10%.
• Hydration: Always carry water, especially for rides exceeding 30 minutes.
• Rest: Listen to your body—rest if fatigued to avoid injury.
• Gear: Ensure your bike is fitted correctly for maximum comfort and efficiency.

By the end of this program, you'll have the endurance and confidence to embark on longer rides and tackle rolling terrains. As they say in the Nordic lands, "Velkommen til en ny sykkelreise!" (Welcome to a new cycling journey!) 🌟

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