12 Week Road Racing Plan (Heart Rate, avg 8hrs per week)

Average Weekly Training Hours 07:54
Training Load By Week
Average Weekly Training Hours 07:54
Training Load By Week

This 12 week plan is aimed at road cyclists aged 18 to 45 who typically have a minimum of 1 to 2 years experience of recreational riding (approximately 6 to 10 hours per week) and wish to follow a structured plan to help prepare for entry level road racing.

The plan is intended to take you into the first race of the season and consists of 3 blocks of training seperated by recovery weeks. A Hill climb fitness test is used to assess starting fitness and calculate heart rate training zones, and also repeated during week 9 to monitor progress.

Prior to commencing this plan you should have 1 to 2 months of endurance riding totaling at least 500 miles.Weekly training volumes vary from 6 to 11 hours over a range of 4 to 6 training days per week. A variety of structured sessions are provided and aim to improve sprint, endurance, and threshold performance necessary for road racing.

Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.

Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%

This is plan provides an ideal stepping stone into the tough training sessions required for successful road racing. Enjoy!

Sample Day 1
1:30:00
1.5 hours slow with fitness test (Hill Climb)

Welcome to your 12 week Road Race plan. Today we need to find out your current fitness and set your heart rate training zones so be prepared for a hard start!

After 30 minutes of very easy riding. find a local hill climb that is sheltered from the wind and takes approx 6 to 10 minutes to complete. Ride it as fast as you can and try to pace yourself evenly so do not start off as hard as you can. Record your time then have 30 minutes slow riding to cool down and finish.

Sample Day 3
1:01:00
1 hour L1 (6 x 1 Spinning 120rpm+)

Slow ride at Level 1 pace. 20 mins warm up then complete 6 x 1 minute efforts above 120 rpm, 3 mins recovery. 20 mins Level 1 to finish. Concentrate on trying not to bounce around in the saddle whilst doing the intervals.

Sample Day 4
0:30:00
0.5 hours L1

Slow ride at Level 1 pace - take it very easy today

Sample Day 6
1:30:00
1.5 hours L1 (1 x 20 UL2)

Slow Level 1 ride for the first 40 minutes then complete 20 minutes at Upper Level 2 followed by 30 mins Level 1 to finish.

Sample Day 7
2:30:00
2.5 hours LL2 (4 sprints)

Steady ride with average heart rate in Lower Level 2 zone. Feel free to push into Upper Level 2 on climbs. During the 2nd hour complete 4 x 10 sec sprints seperated by at least 5 minutes recovery. 15 mins very slow to finish

Sample Day 9
1:00:00
1 hour L1 (8 x 1 Spinning 120rpm+)

Slow ride at Level 1 pace. 15 mins warm up then complete 8 x 1 minute efforts above 120 rpm, 3 mins recovery. 15 mins Level 1 to finish. Concentrate on trying not to bounce around in the saddle whilst doing the intervals.

Sample Day 10
0:30:00
0.5 hours L1

Slow ride at Level 1 pace - take it very easy today