Take your average power for the 20 minutes and multiply by 0.95 (e.g. Once you have your average HR and power number for this 20-minute test, use this number as your 100 per cent threshold figure. This effort is similar to a time trial effort. To find your functional threshold HR and power (needed to develop your zones), you will need to complete the following procedure:Īfter warming up, perform an all-out 20-minute effort, either inside on a turbo or outside on a quiet road. We recommend Andrew Coggan’s training levels, explained on the table below. If you have a heart rate (HR) monitor and/or power meter, we suggest finding out your cycling training zones. The Borg scale, from one to 10, provides a guide to how these effort levels should feel: If you do not have a heart rate or power meter, you can also use Rating of Perceived Exertion (RPE) to judge intensity. Start now: Cycling training plan for road racers How to use these cycling training plans for fitness gains Understanding the intensitiesĭuring each training day, each effort has a prescribed ‘Zone’ (e.g. This programme isn't about big miles too much volume will just make you fatigued, so the priority is to target specific race intensities in a strategic way. You'll also work on your VO2 max power and anaerobic capacity. This will allow you to produce strong efforts even when tired. In the last five weeks you'll work delivering short, explosive bursts and recovering quickly.
It'll also improve your anaerobic threshold.
The first half of the 10-week programme focuses in particular on changes of pace, which are vital in racing whether for responding to an attack or tackling tough sections of terrain. This cycling fitness plan assumes that you're already a cyclist with at least a year of consistent training behind you you'll also need to be confident riding fast in a bunch. It'll also be useful if you're an established racer whose fitness has stagnated.
If you're getting started in road racing and targetting events of 30-90km, then this one is for you.
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