Cycling training program: how to create a training plan

1. Have a clear goal of your goals. In particular, you must be aware of the distance you will be running. If the maximum duration of the race is 1 hour. It means you don’t need to focus on too much base mileage. If you want to participate in the elite races, you must be able to find time for weekly 5-6 hour tours.

2. Divide the year into different sections. The style of your training should not be the same throughout the year. It is often useful to divide the year into different sections. Eg 3 months of winter base training. 2 months of interval training to peak during 2 months of racing in the dead of winter

3. Exercise when you want to peak. The best professionals are very focused on the races they want to win. Gone are the days when people like Eddy Merckx competed all year long and won everything. Lance Armstrong was a good example of a cyclist who focused solely on one event in July: the Tour de France. Look up the dates of your major national championships and try to focus on that.

Four. Leave room to rest and recover. Just as important as training is the ability to rest at the right time. This includes having an annual winter break. It also means having recovery periods in your most intense workouts. It’s worth noting that a good recovery can be helped with gentle 1-2 hour training runs. Don’t just create rest days. Make room for recovery walks where you don’t do anything strenuous. Monday is a good day for them.

5. Be flexible. Just because you’ve scheduled a really tough 20 minute 95% interval session doesn’t mean you have to even if you’re feeling bad. This is much more likely to do more harm than good. It’s best to do interval sessions only when your body is really primed and ready.

6. Listen to your body. Related to being flexible is the idea that your training program should be tailored to how you feel. It is important to be able to listen to the signals from your body and mental state if you need to train less or more.

7. Allow reduction periods. The reduction is very important to be able to reach a peak in a certain event. Reducing means that for 1-2 weeks before a specific event, you reduce the duration of your training. This leaves you fresh and rested for the race itself. Keep in mind that cutting back does not mean that you need to reduce intensity, the main thing is to reduce the time spent training.

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