This Training Plan is designed for men and women road cyclists who want to become faster on their local group rides and may have aspirations of racing. You will get the most out of this plan if you train with a power meter or heart rate monitor.
You should have a strong base of threshold fitness before attempting this plan and be accustomed to training between 6-9 hours/week. I recommend following this plan after you have completed my “8 Weeks to Big Improvements in Threshold Power” plan.
The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled.
The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.
This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.
Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: firstname.lastname@example.org.
Ride in Zone 2 / 85 rpm+. After a good warm-up perform 45-60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.
Ride in Zone 1-2. Keep your cadence over 85 rpm on the flats. Perform 2 x 5 minute On/Off intervals. Start the interval with a 6 second sprint at 95%, recover for 24 seconds with easy spinning, then sprint again for 6 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.
Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.
Perform 2 x 20 minute Sub Threshold intervals / Self Selected cadence. Ride easy for 5-10 minutes between intervals.
After a full recovery perform 3-5 x 1 minute Sub Threshold intervals / 105-130 rpm (high cadence) with 1 minute easy pedaling between intervals.
Group Ride. If you are feeling strong then make some hard efforts. If you are feeling tired then sit-in and spin over 100 rpm+. Move up to the first 10 positions before turns and hills (if applicable). Be attentive to wind direction and efficient drafting. Have fun!
*You can swap Saturday and Sunday training days around
After a good warm-up ride continuously in your Tempo zone / Self Selected cadence. Warm-down 5-10 minutes in Zone 1 / 90rpm+.
Ride in Zone 2 / 85 rpm+. After a good warm-up perform 4 x 8 minute Big Gear intervals (55-70rpm) with 3-5 minutes of easy high cadence spinning in between. Perform intervals as follows:
Int 1 - Big Gear zone
Int 2 - Sub Threshold zone
Int 3 - Threshold zone
Int 4 - Big Gear zone
Stop if any knee or other abnormal pain.
Ride in Zone 1-2. Keep your cadence over 85 rpm on the flats.
Perform 2 x 4 minute On/Off intervals. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.