CYCLING: PLAN TO PEDAL!
Whether you want to be a pro or if you are just starting out, a proper cycle training plan is necessary to clock big distances.
Here’s a plan to follow week after week to get the most out of your rides.
Let us guide you through this dedicated training program which builds up your knowledge and confidence to be the cyclist you aspire to be!
Get comfortable to get confident! Choose a clear and steady route. Check your bike’s setup and make necessary adjustments to the equipment. Feel yourself on the bike and adjust the positioning according to what suits you best. Begin riding the easy way.
Next day, take note of all the issues you face like debris and potential punctures. Focus on keeping yourself hydrated on longer rides. Sip small but sip frequently. If you need a boost, prepare yourself a sports drink using water supplements and electrolytes.
Begin day three by aiming to get the pedaling technique right. Push down on the pedal using the balls of your feet while keeping your knees straight. As a beginner, your goal should be to pedal at 80 revolutions per minute (RPM). If this feels too much, shift to a lower gear to maintain the same tempo with ease.
Your cycling training plan for racing should give you enough room for rest. If you feel unable to give up riding, include a light session of swimming or running. A 30-minute session of yoga loosens tightened muscles and strengthens them. Mix up some cardio with core strengthening activities but don’t overtrain.
Rest days are best to prepare for the next day, organizing your riding essentials like preparing food or planning a new route.
As you reach the midweek, it’s time to step up the game. Add short bursts of effort with increased pace or difficult routes like the ones with inclines. Your first week should only focus on building the basics.
Next week, you should be able to get a two-hour weekend ride. At this point, you would be needing to refuel with food as well. As with hydration, eat a little but often every 20-30 minutes. Include natural, high-carb foods like bananas or dried fruit. You can take a break in between when riding for two hours. Keep the basic format of training in mind and aim to achieve a 2-hour ride.
Week 3 is the week you work hard. Focus on climbing hills, pacing yourself gradually. Stay relaxed while keeping a high cadence. Remember to remain seated throughout, only rising for an occasional burst. Attempts to do three sets of hill climbs, breaking for only five minutes in between.
While descending, brake before you turn the corner but never while you’re in it. Use the handlebars thoroughly as this will distribute your weight equally, thereby improving traction and control.
Get your bike serviced and replace any worn-out pads or cables.
Follow this advanced cycling training plan week after week with dedication and you should be feeling energized and prepared to ride for a long time.
Cycling Training Plans
Following a training plan is the most effective way to become a faster cyclist. Whether one’s training to win or simply for the love of the sport, they’ll get faster with well-structured training every step of the way.
Every training plan is built upon a basic, underlying foundation of fitness. During the Base phase, one’ll cultivate the endurance and cycling skills necessary for further specialization.
Traditional Base Phase
The Traditional block takes an old-fashioned approach to base training. It requires a large time commitment to result in significant gains. Unless one dedicates at least 10 hours/per week to training, it isn’t recommended to have the long, low-intensity traditional approach. This block is primarily geared toward high-volume Grand Tour athletes or those recovering from an injury who want to avoid high-intensity intervals.
|Phase #||Volume #||Hrs/Wk|
|Phase 1||Low Volume I||4.1 Hrs/Wk|
|Low Volume II||4.1 Hrs/Wk|
|Low Volume III||5.1 Hrs/Wk|
|Phase 2||Mid Volume I||6.4 Hrs/Wk|
|Mid Volume II||7.2 Hrs/Wk|
|Mid Volume III||8.6 Hrs/Wk|
|Phase 3||Mid Volume I||9.2 Hrs/Wk|
|Mid Volume II||10.4 Hrs/Wk|
|Mid Volume III||12.7 Hrs/Wk|