Basic Road Cycling Training Plan- Fall

Average Weekly Training Hours 08:37
Training Load By Week
Average Weekly Training Hours 08:37
Training Load By Week

This is a 14 week training plan for a recreational road cyclist or road racer in the fall (The week before Labor Day through Thanksgiving). There are no specific events listed, but workouts can easily be substituted for races or other events. This plan includes outdoor and indoor cycling workouts (all indoor workouts can be followed on Cadence TV) as well as cross training and strength training workouts. The price of this plan includes a Cadence TV membership.

Sample Day 1
1:00:00
Recovery Ride

Just spin the legs at a normal cadence (neither fast nor slow) at Active Recovery place. Do not place forward force on the pedals or allow lactate to build up in the legs. The goal is to preserve the "feel" for the legs and muscles, but go very easily. Power and heart rate should remain low.

Sample Day 2
1:49:30
Race Preparation: Classic Race Tune Up

The purose of a tune-up is to prepare your muscles and the cardiovascular system for an upcoming race of big effort. With some hard, short intervals the legs will become a bit more supple and responsive the following day. Riding too hard could create some muscle trauma and cause muscle soreness. After warming up, begint he main set. Over the next hour or more, cruise at endurance pace, working in two sets of sprints, The first set consists of 3 x 1 minute intervals with 5 min between intervals. Next begin 3 x 30 second all out sprints again resting for 5 minutes in between intervals. These intervals can be done at any point during the ride on hills or flats. Cool down WU: 15 min easy MS: 1.5 hours Include 3 x 1 minute hard efforts with at least 5 min easy in between each effort. Then, do 3 x 30 sec hard sprints with 5 min between each. The rest of the ride should be easy. CD: 15 min easy

Sample Day 3
1:25:00
Field Test: 5 & 20 Minute

You can do this indoors or outdoors. If you are outdoors, make sure that you are using an uninterrupted road, preferably a gradual climb or a flat road with a slight headwind for the tests. If you are riding indoors, macke sure that you are well cooled and have a powerful fan blowing on you. You want to be fully hydrated and have your glycogen stores topped off. Record your average heart rate, power and speed for each of the tests. WU: 30 min 20 min Zone 2, 90-100 rpm 3 x 1 min Zone 4, 100 rpm, 1 min recovery in between 5 min Zone 2, 90-100 rpm MS: 35 min Test 1: 5 minute Time Trial Make sure that you start hard, but not so hard that you die at the die at the end. You should have a little in reserve to bring it up for a finishing kick the last minute. This effort is designed to capture your power at VO2 max as well as to dispense with the initial "freshness" so that when you do the 20 minute time trial it truly respresents your Functional Threshold Power. Recover 10 minutes @ Zone 2 Test 2: 20 minute Time Trial Make sure that you don't start too hard. If you are doing this outdoors, make sure that you have a long uninterrupted steady climb or flat stretch of road into a slight headwind. If you pace yourself well, you should be able to pick it up slightly at the end, but if you are able to pick it up too much you have not gone hard enough. This should be an all out effort and you should have nothing left at the end. CD: 20 min 10 min Zone 2 10 min Zone 1

Sample Day 6
3:00:00
Fast Group Ride

Seek out a fast group ride or training race. These rides should allow you to do some high intensity in a less structured way than doing specific intervals. They are also a good way to check how your fitness is progressing compared to other riders and practice tactics. The ideal group ride is a ride that is challenging but you are strong enough to make it through without being dropped. If you have difficulty finding a ride that is difficult enough, you can handicap yourself by riding a fixed gear, adding weight (e.g. heavy tires/tubes) to your bike or using lighter gears (nothing harder than a 39x15/42x16/34/13). If you are in danger of getting dropped, work on your conservation skills and don't work as hard as the other riders.

Sample Day 8
0:30:00
Strength: Core Circuit 1

This is a core circuit you can do at home with minimal equipment. You should focus on these in the transition periods especially, but you can add them in on just about any day. Start conservatively and add sets/reps as you progress. For additional challenge, build to core circuits 2 & 3 (intermediate and advanced). Recommended equipment: foam roller, band or rope for active isolated stretching, stability (swiss) ball Warm up with self-myofascial release. Use the foam roller on any tight areas for 20-30 sec. each. Perform 1-2 circuits of the following: 1. Supine bridge: 15-20 2. Side Plank: 15-60 sec. 3. Plank: 30-90 sec. 4. Crunch: 15-20 5. Reverse crunch: 15-20 6. Bird Dog: 15-20 7. Rest: 60-90 sec. Cool-down with active-isolated stretching of chronically tight areas.

Sample Day 10
0:30:00
Strength: Core Circuit 1

This is a core circuit you can do at home with minimal equipment. You should focus on these in the transition periods especially, but you can add them in on just about any day. Start conservatively and add sets/reps as you progress. For additional challenge, build to core circuits 2 & 3 (intermediate and advanced). Recommended equipment: foam roller, band or rope for active isolated stretching, stability (swiss) ball Warm up with self-myofascial release. Use the foam roller on any tight areas for 20-30 sec. each. Perform 1-2 circuits of the following: 1. Supine bridge: 15-20 2. Side Plank: 15-60 sec. 3. Plank: 30-90 sec. 4. Crunch: 15-20 5. Reverse crunch: 15-20 6. Bird Dog: 15-20 7. Rest: 60-90 sec. Cool-down with active-isolated stretching of chronically tight areas.

Sample Day 11
1:00:00
Technique and Bike Handling

This is an outdoor workout, best done in a group. Do some drills such as swerving in and out of cones, picking a bottle up off the ground, braking quickly, box of death or garbage ball. If you don't have a group and/or coach to do these with, a cyclocross practice, mountain biking or just riding around on the grass or dirt can work well.

Colin Sandberg
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Backbone Performance

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