Basic Road Cycling Plan- Spring

Average Weekly Training Hours 04:47
Training Load By Week
Average Weekly Training Hours 04:47
Training Load By Week
Sample Day 1
1:30:00
Strength: Maintenance

Strength training to maintan strength during the season Weight: 60-80% of max Reps per set: 6-12 Sets per excercise: 2 Tempo: 2/2/1 (eccentric/isometric/concentric) Rest: 60-90 seconds Excercises: Warm-up: self myofascial release: Foam roll the chronically tight/sensitive areas 20-30 sec. each. 5-10 reps of each dynamic stretch (multiplanar lunge, wood chopper, high knee walking, backward lunge with a twist, inverted hamstrings, spiderman, hip crossover, iron cross, scorpion) Strength: Total body Squat/dead lift/leg press (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Push-up or dumbell press (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Step-up or lunge (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Pull-up or pull down (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Calf raise: 1x12, 30 sec rest then 1x6, 2/2/1 tempo Rest for 60-90 sec, then repeat circuit. If you are not able to do these excericses as a circuit (e.g. crowded gym), do lower body first, then upper body, then core. Core circuits Supine bridge with one leg: 15-25, 3/2/1 tempo (can be donw on swiss ball for extra challenge) Side plank: 30-60 sec. (can be done with one leg up for extra challenge) Plank (one leg): 30-60 sec. (can be done on swiss ball for extra challenge) Crunch, bicycle crunch or knees to chest on swiss ball: 15-25, 3/2/1 tempo Reverse crunch: 15-25: 3/2/1 tempo Bird Dog or prone cobra on stability ball: 15-25, 3/2/1 tempo Rest for 60-90 sec, then repeat Cool-down: actively stretch the tight areas: 10 reps, hold 2-5 seconds

Sample Day 2
1:10:00
High Gear/Low Cadence with Sprints

This workout is best done outdoors on a hill that is not too steep (~3-6%) that will take at least 5 minutes to climb. It can also be completed on an indoor trainer.

Warmup
Spend the first 10-15 min of your ride gradually working through the gears and increasing
your cadence. Towards the end add a couple of 6 second hard efforts with about 1 minute in between efforts.

Main Set
On the hill, ride for 2 minutes seated 50-60 rpm
1 minute standing +5 rpm
then 1 minute seated 55-60 rpm
then 30 seconds standing +5 rpm
then 15 seconds seated maintaining previous cadence
then 15 seconds stand and sprint
then 5 minutes Easy Spinning
Repeat for a total of 5 repetitions, leave out the 5 minutes of
easy spinning on the final repetition.

10 minutes Cool Down

This workout is available on Cadence TV as "Over Gears with Sprints" under sustained power

Sample Day 3
1:30:00
Threshold Over-Unders

This workout is best done indoors on a trainer but can also be done outdoors on a flat road with minimal interruptions. Warmup 5 min @ 90 rpm 2 min @ 95 rpm 2 min @ 100 rpm 2 min @ 105 rpm 90 sec @ 110 rpm 30 sec @ 120-130 rpm 2 min recovery @ 90 rpm 6 sec @ 150 rpm 1 min recovery, 90 rpm 6 sec @ max rpm (aim for 150+ rpm) 1 min recovery, 90 rpm 6 sec @ max rpm (150+) 2 min 42 sec recovery, 90 rpm Main Set 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 5 minutes Active Recovery Repeat this block 4 more times for a total of 5 reps. Cool down for at least 10 minutes to zone 1 HR – Under efforts should be 90% of threshold power, over efforts should be 110% of threshold power. – Try to maintain consistency at both levels through the whole workout. – Keep your pedal stroke smooth and even.

Sample Day 4
1:00:00
Leg speed

This workout is designed to be completed indoors on rollers but it can also be done on an indoor trainer or outdoors on a flat road with minimal interruptions. Warmup Spend the first 5 minutes of your session in Z1, gradually increase cadence to 90+. Spend the next 5 minutes progressing through Z2 to end at low Z3. Now increase the cadence to your maximum, hold for 5 seconds, followed by 25 seconds easy spin. Repeat maximum cadence / easy spin 2 more times. Finish with 2 minute easy spin before starting main content of session. Main set Don't worry about heart rate or power, just ride for 30-45 minutes at a high cadence. Keep your core engaged and pedaling as smooth as possible. If you start to bob or rock too much, reduce cadence a little bit until you feel more stable.

Sample Day 6
5:00:00
Long Ride

Ride for 4-6 hours over variable terrain. Ride how you feel, so heart rate, power and perceived exertion can be in all zones.
-Try to keep average cadence over 85 rpm.
- Pace yourself consistently throughout the ride (in other words, don't blow up)
- Make sure to plan rest stops as needed for food and water
- Try to minimize coasting and soft pedaling time
- Have fun

Sample Day 7
2:00:00
Endurance Ride-General

Do a ride where you are mostly at Zone 2 Heart Rate (69-83% of Threshold Heart Rate) and Power (56-76% of Threshold Power). Perceived exertion should be 10-12 out of 20. Occasional periods in zone 3 are OK, but try to avoid more than 5% of the time above zone 2 HR. If you are riding with a group you should avoid going too hard, especially on climbs. If the weather does not permit you to ride outside, you can follow "Endurance with Hills", "Indoor Endurance Ride #1", "Indoor Endurance Ride #2", or "Indoor Endurance Ride #3" on Cadence TV under "Recovery"

Sample Day 8
1:30:00
Strength: Maintenance

Strength training to maintan strength during the season Weight: 60-80% of max Reps per set: 6-12 Sets per excercise: 2 Tempo: 2/2/1 (eccentric/isometric/concentric) Rest: 60-90 seconds Excercises: Warm-up: self myofascial release: Foam roll the chronically tight/sensitive areas 20-30 sec. each. 5-10 reps of each dynamic stretch (multiplanar lunge, wood chopper, high knee walking, backward lunge with a twist, inverted hamstrings, spiderman, hip crossover, iron cross, scorpion) Strength: Total body Squat/dead lift/leg press (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Push-up or dumbell press (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Step-up or lunge (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Pull-up or pull down (pick one): 1x12, 30 sec rest then 1x6, 2/2/1 tempo Calf raise: 1x12, 30 sec rest then 1x6, 2/2/1 tempo Rest for 60-90 sec, then repeat circuit. If you are not able to do these excericses as a circuit (e.g. crowded gym), do lower body first, then upper body, then core. Core circuits Supine bridge with one leg: 15-25, 3/2/1 tempo (can be donw on swiss ball for extra challenge) Side plank: 30-60 sec. (can be done with one leg up for extra challenge) Plank (one leg): 30-60 sec. (can be done on swiss ball for extra challenge) Crunch, bicycle crunch or knees to chest on swiss ball: 15-25, 3/2/1 tempo Reverse crunch: 15-25: 3/2/1 tempo Bird Dog or prone cobra on stability ball: 15-25, 3/2/1 tempo Rest for 60-90 sec, then repeat Cool-down: actively stretch the tight areas: 10 reps, hold 2-5 seconds

Colin Sandberg
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Backbone Performance

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