NOTE that this series was written for the beginner cyclist, however the information within is well worth refreshing even for the more advanced rider. Similarly, the details in this final section can be manipulated to help the intermediate and elite cyclist construct their plans also. The principles used here are ones that rarely change, no matter the level of cyclist.
If you’ve read the previous parts of this series, you are now ready to sit down and to devise your own, personally tailored training plan!
In brief, a good, solid training plan must focus, in this order, on:
- The cyclist’s goals, whether this be a particular event, to lose weight, to be fitter for group riders etc
- Developing the rider’s weaknesses so that these become stronger, and maintaining and honing their strengths
- Incorporating both climbing and flat work to ensure a better all-round fitness level
- Establishing the rider’s base, this being endurance and stamina, by doing longer steady rides
- Developing that stamina into medium-range power and speed, by increasing the intensity through intervals from anywhere between 5 minutes to 1 hour and beyond
- Sharpening the all-round form by focussing on shorter ‘top end’ intervals (sprinting and time trial work), that will develop the VO2max and resistance to fatigue in the muscles
- Concentrating on the mental aspect of training, the mental toughness required to continue to push on to become fitter, faster, stronger
- Getting adequate rest. This is the essential component and is required from the very start of your cycling journey, for without it you will not be able to continue training at a high level, and your gains will cease
The plan below is an example for beginners, a framework within which you can add your own workouts. Generally speaking, 2 days a week should be off, without any cycling, two rides in the week should be focused and include harder efforts, one day on the weekend should be longer, and one shorter for ‘active recovery’.
Individual training days can be colour coded, as follows:
BLUE = OFF DAY no cycling
GREEN = EASY DAY light cycling
YELLOW = INTERMEDIATE LEVEL
RED = HARD TRAINING 100% + intervals / race simulation
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EXAMPLE WEEK:
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MONDAY
OFF no cycling
LEVEL / BLUE
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TUESDAY
3 HILL HEAVEN
LEVEL: YELLOW / RED
AIM: Increase VO2max / Allow rider to learn about different effort levels / Mental toughness training
Duration: 60-90 minutes
Hill length: 1-3km
HILL #1:
1/2 at rider’s normal RPM / 60-70% effort
1/2 at higher RPM (85-100) / 75-85% effort
***
HILL #2:
3/4 at normal RPM / 75-85% effort
1/4 at any RPM / 90-100% effort
***
HILL #3:
1/3 at normal RPM / 60-70% effort
2/3 at higher RPM (85-100) / 75-85% effort
3/4 at any RPM / 100%+ effort
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WEDNESDAY
OFF* / ACTIVE RECOVERY
LEVEL: GREEN
AIM: Recovery ride at an effort level that will burn fat and be enjoyable, note that taking the day off here, if necessary, is also ok.
Duration: 60-90 minute
FLAT is better here
50-65% effort
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THURSDAY
FLAT LEG BURNER
LEVEL: RED
AIM: Increase average power and speed, work on clearing fatigue from muscles, allow rider to create benchmark over 3 km to improve upon each week.
Duration: 60 (extend warm up / cool down to increase duration_
FLAT terrain best
15 mins EASY riding (~50%)
5 mins at 55-65%
3 mins at 66-75%
1 min at 75-85%
3 min break easy riding
***
3 mins at 80-90%
2 mins at 90-100%
1 min at 100%+
***
3 min break easy riding
***
Repeat:
3 mins at 80-90%
2 mins at 90-100%
1 min at 100%+
***
3 min break easy riding
***
3km at 95-105% / NOTE even if failing, finish the 3km and see how long it takes. Aim is to do this every 7-10 days for 30 days to see improvements
***
10-15 mins Cool Down
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FRIDAY
OFF no cycling
LEVEL / BLUE
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SATURDAY
LONGER STAMINA HILLS
LEVEL: YELLOW
AIM: Increase stamina and endurance, ride mostly at fat burning zone (55-75%)
Duration: 2.5-4 hours
As a beginner, aim in elevation would be no ideally 750m – 1250m, listen to your legs, be sure they are not over-fatigued. A mixture of flat and climbing is ideal.
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SUNDAY
EASY & ENJOYABLE!
LEVEL: GREEN / YELLOW
AIM: Just cycle, have fun, get. Coffee, eat cake, smile!
Duration: 1.5-2.5hrs
FLATTER better
Ride, nothing over 70% in terms of effort, forget time, take selfies, enjoy. Simple.
NOTE the weekend rides can be swapped, and if can only ride one day on the weekend, do the ‘Longer Stamina Hills’ ride.
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So, in a nutshell, within your week if you can include 2 harder days as here on Tuesday and Thursday and one longer stamina ride on the weekend, your form will improve. If possible, add at least one ‘active recovery’ ride, which is a very easy ride to flush the fatigue from the legs.
Other than that, enjoy! Becoming faster and stronger on a bicycle is hard work, but the process should be viewed not as a chore but as an adventure, one that never really ends, and one that will enrich your cycling experience but also, cliched though it sounds, your whole life.
A fitter, stronger human is a happier human, in my experience.
And so, Allez! Forza! Ganbatte!
