How To Tuesdays: #Beginner371 for Momentum 94.7 [[ Week VI – VII ]]

This year’s Momentum 94.7 Cycle Challenge is taking place on the 9th (mountain bike) and 16th of November (road). We have decided to post a training plan for beginner riders here weekly and we hope you enjoyed the first five weeks of training? By now you should be comfortable on your bike and seeing a lot of improve in both your strength and fitness levels if you have been commited to the training. 🙂

If you would like to adapt the plan to suit your strength and fitness levels or have a different goal that you are working towards please feel free to contact Wesleigh on He is a mobile personal trainer which means he comes to you (no gym contract or own equipment necessary) and is focused on a creating a completely customised and personalised training plan suitable for you.

We will be updating our Twitter and Facebook pages daily (follow the #Beginner371hashtag) with the program too so be sure to follow us there to stay updated :)

Wednesday, 27 August – 90 minute spinning / ride session

  • You can go to a spinning class, hit the road or a trail or follow this playlist on a trainer at home or bike at the gym.
  • Keep your HR in the 65 – 80% range.

Thursday, 28 August – Rest


Friday, 29 August – 60 minute spinning / ride session


Saturday, 30 August – Rest

Give this 15 minute full body stretching routine a try!

Sunday, 31 August – Hit the road or your favourite trail and see what you can do! Have fun!


Monday, 1 September – Rest

We suggest some active recovery today, maybe give this recovery training session a go.

Tuesday, 2 September – 60 minute spinning / ride session


Wednesday, 3 September – Rest


Thursday, 4 September – Intervals


Friday, 5 September – Rest


Saturday,  6 September – 30 minute spinning / ride session


Sunday, 24 August – Hit the road or your favourite trail and see what you can do! Have fun!


Monday, 25 August – Rest

 A salt / detox bath would be great to indulge in today. Read this: Why and how you should take a detox bath.

Tuesday, 26 August – Rest

If you do not know how to calculate your heart rate, read this: Calculating percentage based heart rate for optimal training.

Let us know if you are taking part – we would love to hear from you!