Road Cycling
Training Plans
Following a structured training plan can improve your chances of success by up to 100%
Training Period
At different times in your year, you will focus on different aspects of training. There will be times when you are preparing for the new season, there will be times when you are building strength or endurance or speed, and there will be times when you are putting on the finishing touches so that you can be at your best, come race day.
The 3 basic training periods we use for our TrainingPeaks-based training plans are:
- Base Training Plans are training plans usually performed in the off-season that prepare the athlete for the pending higher volume and intensity of the next phase of the annual training plan. These training plans can be between 10 and 20 weeks long.
- Build/Peak/Taper Training Plans are the high-volume, high-intensity training plans used to prepare for the “A” races an athlete is targeting in their annual training plan. These training plans should be used after completing a minimum of 10 weeks of base training. These training plans will be goal specific and can be between 8 and 12 weeks.
- Combination Training Plans are a combination of both Base and Build/Peak training plans in one. These plans usually span more than 16 weeks.
Training Hours Available
We divide our training plans into ranges of training hours available to the athlete.
The five time ranges are:
- 4 to 8 hours of training per week
- 6 to 10 hours of training per week
- 8 to 12 hours of training per week
- 10 to 14 hours of training per week, and
- 14 hours plus of training per week
How to choose the appropriate Road Cycling training plan.
To select an appropriate training plan, you must take into account three essential factors:
- The phase of your training journey.
- The amount of time you can dedicate to training.
- Your personal preference regarding the metrics used for training evaluation.
Table of Contents
Training Period
At different times in your year, you will focus on different aspects of training. There will be times when you are preparing for the new season, there will be times when you are building strength or endurance or speed, and there will be times when you are putting on the finishing touches so that you can be at your best, come race day.
The 3 basic training periods we use for our TrainingPeaks-based training plans are:
- Base Training Plans are training plans usually performed in the off-season that prepare the athlete for the pending higher volume and intensity of the next phase of the annual training plan. These training plans can be between 10 and 20 weeks long.
- Build/Peak/Taper Training Plans are the high-volume, high-intensity training plans used to prepare for the “A” races an athlete is targeting in their annual training plan. These training plans should be used after completing a minimum of 10 weeks of base training. These training plans will be goal specific and can be between 8 and 12 weeks.
- Combination Training Plans are a combination of both Base and Build/Peak training plans in one. These plans usually span more than 16 weeks.
Training Hours Available
We divide our training plans into ranges of training hours available to the athlete.
The five time ranges are:
- 4 to 8 hours of training per week
- 6 to 10 hours of training per week
- 8 to 12 hours of training per week
- 10 to 14 hours of training per week, and
- 14 hours plus of training per week
Preferred Training Measure
Of the BIGGEST Training Mistakes athletes make, performing their training sessions at the incorrect intensity features heavily.
To get the most out of your training plan, it is crucial to control the intensity of each training session as strictly as possible. This can be done with a Heart Rate Monitor, Power Meter or wrist base GPS unit.
Training session intensities are expressed in Training Zones. These training zones are usually a narrow range that correlates with an energy system or training effect that is being targeted.
Training zones can be expressed in ranges of heart rate, power or pace.
In our TrainingPeaks-based training plans we use the following methods to express training session intensities:
- percentage of Max Heart Rate (%MHR),
- percentage of Threshold Heart Rate (%THR), or
- percentage of Threshold Power (%FTP).
Training Plans for Road Cycling
Road Cycling Base Training Plans
Our Road Cycling base training plans include sport-specific Core Strength and Flexibility training.
You also get access to our FREE training tools that will help you accurately calculate your training zones.
The training plan can, therefore, be adapted to your current fitness levels.
Training Hours | Duration | Training Measure | Link |
|---|---|---|---|
6-10 hours per week | 10 weeks | % Max Heart Rate | |
6-10 hours per week | 10 weeks | % Threshold Heart Rate | |
6-10 hours per week | 10 weeks | % Threshold Power | |
8-12 hours per week | 10 weeks | % Max Heart Rate | |
8-12 hours per week | 10 weeks | % Threshold Heart Rate | |
8-12 hours per week | 10 weeks | % Threshold Power | |
10-14 hours per week | 10 weeks | % Max Heart Rate | |
10-14 hours per week | 10 weeks | % Threshold Heart Rate | |
10-14 hours per week | 10 weeks | % Threshold Power |
Road Cycling Build and Peak Training Plans
TrainingPeaks based plans for athletes who have completed a base training period and want to increase their volume and intensity in anticipation of peaking for a race.
Training Hours | Duration | Training Measure | Link |
|---|---|---|---|
6-10 hours per week | 12 weeks | % Max Heart Rate | |
6-10 hours per week | 12 weeks | % Threshold Heart Rate | |
6-10 hours per week | 12 weeks | % Threshold Pace | |
3-5 hours per week | 12 weeks | % Max Heart Rate | Coming Soon |
3-5 hours per week | 12 weeks | % Threshold Heart Rate | Coming Soon |
3-5 hours per week | 12 weeks | % Threshold Pace | Coming Soon |
4-7 hours per week | 12 weeks | % Max Heart Rate | Coming Soon |
4-7 hours per week | 12 week | % Threshold Heart Rate | Coming Soon |
4-7 hours per week | 12 weeks | % Threshold Pace | Coming Soon |
Road Cycling Combination Training Plans
“All-In-One” TrainingPeaks training plans.
These training plans are a combination of the Base, Build and Peak training phases that will take you from the off season to your race day.
Training Hours | Duration | Training Measure | Link |
|---|---|---|---|
6-10 hours per week | 14 weeks | % Max Heart Rate | |
6-10 hours per week | 14 weeks | % Threshold Heart Rate | |
6-10 hours per week | 14 weeks | % Threshold Power | |
8-12 hours per week | 14 weeks | % Threshold Power | |
8-12 hours per week | 14 weeks | % Max Heart Rate | |
8-12 hours per week | 14 weeks | % Threshold Power | |
8-12 hours per week | 17 weeks | % Threshold Heart Rate | |
8-12 hours per week | 16 weeks | % Threshold Power | TrainingPeaks |
8-12 hours per week | 10 weeks | % Threshold Heart Rate | Coming Soon |
8-12 hours per week | 10 weeks | % Threshold Pace | Coming Soon |
10-14 hours per week | 10 weeks | % Max Heart Rate | Coming Soon |
10-14 hours per week | 10 weeks | % Threshold Heart Rate | Coming Soon |
10-14 hours per week | 10 weeks | % Threshold Pace | Coming Soon |