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 a 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/week to train, 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|