Cycling Foundation plan - 12weeks.

Average Weekly Training Hours 08:58
Training Load By Week
Average Weekly Training Hours 08:58
Training Load By Week

The 12-week SISU Racing Cycling foundation plan is perfect for intermediate and advanced riders who are looking to build on their base fitness. Whether your goals for the season are sportive, road races or time trials, this structured plan will help you to lay down the essential foundations for success in the season. You should already be capable of comfortably completing a 100 km (60 mile) ride and regularly logging five-to-six hours of riding time per week. If you are not currently at this level, you should start by following the beginner plan we have built. How much training is involved? The training weeks are typically broken down into three rides, one mid-week and two at the weekend, two cross training sessions and two rest days. Days can be swapped to fit the plan around your life. Training hours start at around seven hours per week and peak at 11 hours per week. Throughout this plan, you will typically find a ride scheduled for both days over the weekend. We are aware that for many riders, with family and other commitments, getting out for two long rides isn’t possible. If this applies to you, there are guidelines available on your options for restructuring the plan. SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyze heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks. www.SISUracing.co.uk

Sample Day 2
1:00:00
Cycling Foundation plan - 12weeks.

This is not an essential session; add it to you're training if you have the time.
Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to do that into your week. If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.
Gym/Circuit training:
Look here for ideas and advice of what you can do.
Classes: Pilates, Yoga and Dance are all good for core stability and flexibility.

Sample Day 3
1:05:00
Bike test

Ensure that you have your HR monitor on.WU 10 mins Easy spinning Interval 1; 20 mins Flat out effort Active Recovery; 5 mins v easy spinning interval 2: 20 mins Flat out effort WD 10 mins V Easy spinning

Sample Day 5
1:00:00
Cycling Foundation plan - 12weeks.

This is not an essential session; add it to you're training if you have the time. Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to do that into your week. If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it. Gym/Circuit training: Look here for ideas and advice of what you can do. Classes: Pilates, Yoga and Dance are all good for core stability and flexibility.

Sample Day 6
3:00:00
Steady Ride

Endurance with sprints 
Warm-up: WU R 
Cadence: 90-110+ rpm

First hour HR /P Z2 for majority of time
For the second hour include a 10 sec effort every
10 mins at a cadence of over 110 rpm.
Return to HR /P Z2 between efforts.
Remaining time average 95+ rpm but remain below HR /P Z3

Pedalling.

If you start to bob in the saddle, slow your pedalling cadence and concentrate on engaging your abdominal muscles to stabilise your hips. 

Use good gear selection to maintain e ective pedalling. When standing avoid rocking from side to side while pedalling.

Sample Day 7
2:30:00
Endurance Ride

Long Steady Distance
On either road or mountain bike.

Warm-up: 10 Mins Easy (10E)

Cadence: Self-selected

Try to stay in the lower zones on climbs.

Shelter behind other riders to help keep HR down.

Eat and drink at regular
intervals to keep energy levels up.

Pedalling.

Consider your preferred climbing style. Sit or stand, forward or back on the saddle? Aim for seated where possible and a cadence above 70rpm. Efficient pedalling while climbing will help to save energy.

Sample Day 9
1:00:00
Cycling Foundation plan - 12weeks.

This is not an essential session; add it to you're training if you have the time. Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to do that into your week. If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it. Gym/Circuit training: Look here for ideas and advice of what you can do. Classes: Pilates, Yoga and Dance are all good for core stability and flexibility.

Sample Day 10
1:15:00
Tempo ride

Tempo


Warm up: 5E
Cadence: 90+ rpm
It is assumed that this is a session on a turbo/rollers/Watt bike (1 hr 15 mins)
If you are able to get outside then add more time to the session (2 hrs)


15 mins HR/P Z3 build gradually to top of Z3
– 10 mins HR/P Z2

Repeat the 15 mins Z3/10 mins Z2 until time is up

Finish with a few minutes
easy pedalling

Duncan Grainge
|
SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri