This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Thinking about your first road race?
This plan is designed for newer cyclists who already ride consistently and want a clear, progressive route into road racing.
Road racing requires more than basic fitness. You need sustainable power, the ability to respond to attacks and changes in pace, good endurance and enough confidence to handle the demands of riding in a fast-moving bunch.
This plan develops those qualities progressively so you can arrive at the start line fitter, better prepared and ready to race.
Who this plan is for
This Build Your Fitness version is ideal if you're newer to structured training but already ride regularly and are ready to take the next step.
Training generally sits around 300–500 TSS per week (typically around 5–8 hours of cycling, depending on intensity and your fitness).
You should ideally have at least 4 weeks of consistent riding behind you before starting.
What you'll work on
- Aerobic fitness and cycling endurance
- Sustainable power for riding strongly in the bunch
- Short harder efforts for attacks, climbs and changes in pace
- Repeatability so you can respond to multiple efforts during a race
- Cadence and cycling efficiency
- Recovery so you can train consistently
As you get closer to racing, practice races or fast group rides can be useful. Where appropriate, replace a similar planned session rather than simply adding more training.
You can follow the sessions using power, heart rate or perceived exertion. A power meter can be useful, but it is not essential.
Many sessions include structured power, heart rate and cadence targets where appropriate.
Simple, structured training
Every workout includes clear instructions so you know what to do and what the session is trying to achieve.
This version gives you more training volume and progression than the Short on Time plan, making it a better fit if you're already riding consistently and want to build your fitness further.
Want more support?
This is a self-guided training plan designed to give you a clear structure to follow.
If you'd prefer training built specifically around your goals, available time, fitness and life outside cycling, you can upgrade to 1:1 coaching.
You'll find details and a link to book a free consultation at the start of the plan.
Build your fitness, learn the demands of road racing — and arrive at your first start line ready to race.
Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)
I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.