12 Week Intermediate Cycling Training Plan

Average Weekly Training Hours 10:28
Training Load By Week
Average Weekly Training Hours 10:28
Training Load By Week

This is a perfect training pkan to get you ready for a cycle tour or race. This program is for a cyclist with 3-5 years of consistent training and/or racing under their belt. We will have you cycling five days per week with a focus on aerobic conditioning and intervals to get you faster. If you want to step up your training a notch then this is the program for you.

Sample Day 1
1:00:00
Optional mode(s)

THIS BEGINS YOUR BASE CONDIONING PHASE.

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 2
1:30:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
2:00:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 6
2:00:00
Pedaling skills

Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

Sample Day 7
2:30:00
Ride however you feel

Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!

Sample Day 8
1:00:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 9
1:30:00
CP30, speed

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

Lee A Zohlman
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BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

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