Cycling Training Plan for Serious Riders
I am always asked to develop a basic training format for cycling. Well, the truth is, that each training program I put together is designed for the individual….However, fear not, there are some basic elements that are common for everyone, beginner or not (see below). I know this looks like a lot but it really isn’t. I promise you that with a little effort, a heart rate monitor and zone training you will be in great base condition to achieve whatever your fitness goals may be. So here is my sample cycling training plan for you more serious riders out there.
Body Conditioning Period
December 1 – January 15 (November 1 – December 15 for warmer climates where the racing season starts earlier.) This period is all about preparing the body for the months of cycling training and conditioning ahead. This set the bases for your training.
Circuit training should be incorporated into the body conditioning period. I recommend 10 – 15 unique stations, working the triceps, deltoids, abdominals, gluteals (gluts), back, and legs. Solid circuit training exercises include press, rows, curls and extensions, lunges, step-ups, and sit-ups. Plyometric exercises also work well in circuit training. Free weights are essential to circuit training. If you don’t own any, borrow, buy, and use a gym. They are well worth the investment, and you don’t need many to achieve a full-body workout since most exercises can be modified according to the equipment available.
Below is a full week of training during the Body Conditioning Period. Remember to warm-up before and cool down after each workout.
Monday |
Base Training: Ride: 1 – 2 hours at 90 RPM (60 – 75% Max HR). Yoga: 60 – 90 min. Zones: Z2 – Z3. Total Training Time: 2 – 3.5 hours. |
Tuesday |
Circuit Training: 20 – 30 min aerobic exercise. 10 – 15 stations at 50% maximum weight. 10 – 15 reps (20 seconds) per station. Repeat entire circuit 2 – 3 times. 3 minutes rest between circuits. 20 – 30 minutes easy cardio. 15 minutes recovery in pool, sauna, or whirlpool. Optional: Yoga, 60 min. Zones: Z2 – Z4. Total Training Time: 1.5 – 2 hours. |
Wednesday |
Base Training: Cyclo-cross, road climbing, or mountain climbing: 2 – 3 hours. Zones: Z2 – Z4. Total Training Time: 2 – 3 hours. |
Thursday |
Base Training: Road Riding: 2 – 2.5 hours at 90 RPM. Zones: Z2 – Z3. Total Training Time: 2 – 2.5 hours. |
Friday |
Circuit Training: 20 – 30 min aerobic exercise. 10 – 15 stations at 50% maximum weight. 10 – 15 reps (20 seconds) per station. Repeat entire circuit 2 – 3 times. 3 minutes rest between circuits. 20 – 30 minutes easy cardio. 15 minutes recovery in pool, sauna, or whirlpool. Optional: Yoga, 60 min. Zones: Z2 – Z4. Total Training Time: 1.5 – 2.5 hours. |
Saturday |
Base Training: Cyclo-cross, road climbing, or mountain biking: 1 – 2 hours. Zones: Z1 – Z4. Total Training Time: 1 – 2 hours. |
Sunday |
Cross Training or Rest. Zones: Any. |
On occasion, you may find yourself forced indoors because of inclement weather or shorter days. Indoor training is fine. Rollers, spinning classes (preferably cycling-specific), and Computrainers work well for these training sessions.
- Begin with a 15 – 20 minute warm-up.
- Increase gearing every 3 minutes while maintaining 90 RPM, starting at 53 x 16. Drop to 15. Drop to 14.
- After 3 minutes at 14, stop and check your pulse. If your pulse is less than 160 BPM, use bigger gears. If your pulse is more than 180 BPM, use easier gears.
- After the first set, return to easy gears in the small ring (90 RPM) and bring your heart rate down to 110 – 120 BPM.
- Repeat set. If you are at 180 BPM or if you are exerting great effort (10 – 15 BPM below your Max HR) after the second set, you have a rough guesstimate of your lactate threshold. Proceed to the cool down phase.