All-round development from scratch, 15 wks (workout builder format)
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This training plan is designed to prepare you for cycling holiday journeys that involve rides of approximately 100km per day, several days in a row, and involving climbs 10-15km long. However, if you expect to be riding mountainous terrain (lots of long climbs and minimal flat riding), then you should check out my training plan for mountains (search for “train for mountains”), which focuses on increasing elevation gain to distance ratio to prepare for LOTS of climbing. This training plan is more suitable to undulating terrain with some long climbs. It is an all-round training plan for increasing endurance, pedaling efficiency, strength, intensity and ability to handle all terrain. It will also prepare you for riding multiple long days in a row.
This training plan is suitable for those who are newer to cycling or may be returning after a significant amount of time off the bike. It is assumed you can ride for at least 30km or 1.5 hours without stopping, and the distance gradually increases to 110km maximum. The training plan is based on two interval sessions during the week, and one to two training sessions on the weekend. You are also encouraged to do recovery sessions on non-riding days. Several of the sessions incorporate cadence training, so it will be very helpful to have a cadence meter.
You can re-arrange the sessions as needed (unless specified otherwise), and add in any one-off events you want to do. Some of the sessions will be tough, but there is a good balance between hard work and recovery. And the hard work will pay off when you are feeling strong on the bike! The sessions are varied so that you don't get bored doing the same thing each week. Each session provides the interval set in Workout Builder format, plus additional instructions in the text, and explains WHY you are doing the intervals. The workouts are power-based, but can easily be adjusted to heart rate or rate of perceived exertion using the Workout Builder. In week one of the program, a threshold test is included so that you can check you power training zones. Instructions are included for how to do this. If you have any questions before you start, please contact Emma at email@example.com.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:08 hrs||4:48 hrs|
|1:32 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:08 hrs||4:48 hrs|
||1:32 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor