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Road Cycling Training Plans

Following a structured training plan will increase your chances of success by 100%

Road Cycling Plans

Novice, Intermediate & Advanced Training Plans

Training Plans for Road Cycling

What are the road cycling race distances?​

Road Cycling is a popular endurance sport raced over a measured course on a tarred surface.

The 3 most common race distances are: (from shortest to longest)

  • 50km
  • 100km
  • Gran Fondo (160km)
Road Cycling races can centre around a central venue, with athletes return to the transition area between completing each discipline, or be point-to-point, where athletes start at one point and end at a different venue. 

Table of Contents

Choosing the appropriate Road Cycling training plan

In order to make it easier for you to choose the correct training plan for you, we categorise our training plans along 3 variables:

  • Training hours,
  • Race Distance, and
  • Preferred training measure

Training Hours

We split our training plans based on training hours available to the athlete.
The categories are Novice, Intermediate and Advanced.

Novice – 4 to 8 hours of training per week

Intermediate – 9 to 13 hours of training per week

Advanced – 14 or more hours of training per week

Race Distance

The second variable is race distance:

Road Race Distances

50km, 100km and 160km

Preferred Training Measure

Running training zones are expressed in percentage of max heart rate (%MHR), percentage of threshold heart rate (%THR) and percentage of functional threshold power (%FTP).

Training plan version v3.1 = %MHR for bike sessions.
Training plan version v3.2 = %THR for bike sessions.
Training plan version v3.3 = %FTP for bike sessions.

Road Cycling Training Plans

50km Road Cycling Plans

Our 50km Road Cycling training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based 50km Road Cycling Training Plans click on the link below.

Novice 50km Training plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate 50km Training Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced 50km Training Plans

Training plans for athletes training more than 14 hours per week.

100km Road Cycling Plans

Our 100km Road Cycling training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based 100km Road Cycling Training Plans click on the link below

Novice 100km Training plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate 100km Training Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced 100km Training Plans

Training plans for athletes training more than 14 hours per week.

160km Road Cycling Plans

Our 160km Road Cycling training plans include a Core Strength and Flexibility training plan.

You also get access to our FREE training tools that will help you accurately calculate your training zones. The training plan, therefore, will be adapted to your current fitness levels. 

To view our TrainingPeaks based 160km Road Cycling Training Plans click on the link below

Novice 160km Training plans

Training plans for athletes training between 4 and 8 hours per week.

Intermediate 160km Training Plans

Training plans for athletes training between 9 and 13 hours per week.

Advanced 160km Training Plans

Training plans for athletes training more than 14 hours per week.

Event Specific Programs

While a training plan will increase your chances of success by 100%, no single training plan can prepare you for the rigours and nuances of every event.

Events differ in terms of distance, terrain and technicality. Some events are fast and flat, others are punctuated with short sharp hills, while others may traverse mountain passes.

Should you be serious about getting your best result at a specific event you should have a training program that prepares you specifically for its demands. This would have to be created specifically for you by one of our coaches. 

Complete the questionnaire on our Event Specific program page generator and one of our coaches will contact you. 

Individualised Training Programs

Individualised coaching is for athletes with lofty long term goals.
Work closely with one of our coaches to develop the skills, fitness and tactics necessary to take you to the highest levels in your sport.

We limit our coaches to a maximum of 25 individually coached athletes at a time to ensure the highest quality personalised professional service.

Free Road Cycling Training Plans

Are you unsure if a training plan will work for you?

Book a FREE online consultation with one of our coaches.

Alternatively, sign up for a FREE base training plan.
Click the link to get your road cycling training plan FREE.

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Following a structured training plan will increase your chances of success by 100%