Basic Cycling Training Plans
Do you have a cycling training plan? If not, here are some of my best example training plans to get you started. Whether you’re looking to increase your speed or endurance, there is a plan for you. And if you’re new to cycling, these training plans will help prepare you for your first race or charity ride. So what are you waiting for? Get started with a new cycling training plan today!
12-Week Winter Training Program (Recommended)
This cycling training program is relevant for a wide range of cyclists who want a high-quality training program for their winter training. This e-book provides all the details you need to get started, including a 12-week training plan, guidance on appropriate intensity levels, and tips on how to make the most of your indoor rides. So if you’re looking to make the most of your winter training, this e-book is for you!
The 6-Week Cycling Training Plan
This cycling training plan is designed to help you gradually increase your training volume, resulting in improved aerobic fitness. By adding small increments of structured training each week, you’ll be able to make significant progress over the course of six weeks (more hours per week). It’s a combination of both interval training and longer rides.
Though you may not notice any difference in the first few weeks, these incremental increases will add up over time and result in improved performance. This structured training plan is an effective way to improve your cycling performance by increasing your training volume. Consistent training is the key to success. As a beginner cyclist, structured training is one of the easiest methods to achieve significant improvements.
Time Effective Cycling Training
16 Wk Training Program incl. Tapering Protocol
This exciting new e-book will showcase how you can develop your training program, fine-tune your intervals, and taper towards a prioritized event. When it comes to developing your own individual training program, this exciting new e-book has got you covered. It will showcase how you can boost your threshold power, maximize your VO2 Max, and improve anaerobic interval training techniques.
The 16-week training program is respected by many for its ability to achieve great results in a relatively short amount of time. In addition, the e-book will also teach you about the pros and cons of strength training. By the end, you’ll be equipped with all the knowledge you need to take your performance to the next level. So what are you waiting for? Get started today and see the amazing results for yourself!
Indoor Cycling Training Plans and Training Sessions
Performing long rides indoors is not attractive. Therefore it makes sense to substitute your endurance workouts with higher intensity workouts. This may result in a higher training stress, but you will also ride less time per week. As you get closer to race season, including outdoor training to your training plan is mandatory. It’s clear that group riding skills can only be trained on the roads.
VO2 Max Booster Program
This training program will dramatically boost your race performance in only 14 days. Any cyclist can use the training program, but riders with an SRM or PowerTap mounted on their bike will get the best value. Using a heart rate monitor only is also possible. There are great reports from readers who have tried this program. You can dramatically improve your VO2 max in only 14 days using these workouts.
Indoor Cycling Programs – part one
There are three super-effective indoor training sessions (ergometer bikes or spinning class). Indoor cycling training can be quite monotonous, and therefore it is important to have a plan in order to make the most of your time. I have invented a couple of indoor cycling training plans which have proved to be very effective and short in time.
The indoor plans are specific for either aerobic or anaerobic metabolism, and they are time-saving and efficient. The recommendations are to spend time at intensities close to your VO2 max in intervals and with active recovery, in order to increase your VO2 max. By following these programs, you will be able to make the most of your indoor cycling training time and improve your current fitness.
For indoor cycling training, there are generally three ways to measure intensity: RPE (rate of perceived exertion) and % HRmax (heart rate percentage of maximum) and power meter (Watts). Using one, two or all three of these methods is possible. Normally, I recommend experienced cyclists to use power meters for their interval training.
Indoor Cycling Programs – part two
There are two highly effective indoor training plans (ergometer bikes or spinning class) that will improve your functional threshold power (aerobic capacity). These indoor cycling training programs provide a great way to increase your maximum oxygen consumption. These programs consist of up to 24 minutes of high intensity intervals, followed by recovery rides. The key to getting the most out of the training sessions is to push yourself very hard during the intervals and maintain a good level of intensity during the recovery periods.
By doing this, you will see significant improvements in your VO2 max. If you are serious about taking your cycling to the next level, then these are two indoor cycling training plans that you should consider.
