How To Tuesdays: #Beginner371 for Momentum 94.7 [[ Week XI – XII ]]

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? Are you starting to feel ready? You are now halfway through the program!

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 :)

Rest week!

This week is our recovery week. This allows us to reach full recovery before getting into the next week where we begin to ramp up our training program. Stretch, sleep extra and eat clean this week. If you are riding the Amashova Durban Classic on the 12th of October you should begin reducing your training time and increasing your training intensity.

Wednesday, 1 October – 30 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 – 75% range.

Thursday, 2 October – Rest


Friday, 3 October – 30 minute spinning / ride session


Saturday, 4 October – Rest

Give this 15 minute full body stretching routine a try!

Sunday, 5 October – Hit the road or your favourite trail, take it easy and halve your usual ride time!


Monday, 6 October – Rest

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

Tuesday, 7 October – 30 minute spinning / ride session


Wednesday, 8 October – Rest


Thursday, 9 October – Intervals


Friday, 10 October – Rest


Saturday,  11 October – 30 minute spinning / ride session


Sunday, 12 October – Hit the road or your favourite trail and see what you can do! Have fun!

If you are riding Amashova, take it easy, stay hydrated! See you there 😉


Monday, 13 October – Rest


Tuesday, 14 October – Rest

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


Wednesday,  15 October – 60 minute spinning / ride session


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!