Description

This is a foundation training plan and it can serve as the basis for all training tracks offered by TrainerRoad.

It's an annual opportunity to revisit the form work that often gets neglected as the cycling season progresses and it will help establish the aerobic fitness foundation upon which you'll build your season's top fitness.

Following the initial fitness assessment, this plan emphasizes pedal economy - via leg speed, speed endurance & varied cadence - and base aerobic fitness. Minor attention is paid to saddle transitioning, leg strength & brief, anaerobic power bursts, but this plan is largely devoted to improving form and establishing some base fitness.

Description

Upon completion of a solid foundation phase, this training plan begins with a fitness reassessment to account for any early season improvement.

It then allows riders to focus more intently on growing their sustainable power through consistent use of near-threshold efforts. The intensity grows somewhat sharply as suprathreshold efforts are sprinkled in on a weekly basis in the interest of growing aerobic power in minimal time.

Additional focus is given to improved climbing form, adequate power production in an aerodynamic position, increased leg strength & improvement of maximal aerobic power.

Description

As the racing season grows nearer, our focus on improvement of max sustainable power is split to include more aerobic capacity work (VO2max). These are the shorter, fairly intense efforts that can make or break a rider when the pace kicks up a notch or two, or several.

Training of this nature also has a noticeable positive effect on sustainable power due to the "trickle down" effect of the numerous training adaptations associated with VO2max work.

Riders who aren't accustomed to this type of intensity can begin to acclimate to working at this very high level of effort and thereby increase their ability to ride more competitively. This training plan also incorporates some less-structured race simulations for variety and pacing practice.

Description

With your target event(s) just around the corner, this training plan notches up the intensity even higher and prepares you for the forced rigors of riding at race intensity.

As your ability to endure greater work loads and levels of discomfort - both physical and psychological - increases, so too must your training stress if the goal is to continue to improve.

Accordingly, these workouts are very difficult and should not be attempted without the proper progression, namley the preceding Base & Build training plans. If you've reached this training plan without taking any shortcuts then you'll be ready for this level of performance.

Again, we've included a few training races to further practice proper pacing and self-abuse as well as to bring a bit of variety into the training plan.

Description

This is very similar to the Intermediate Build I training plan, but each weekday workout has been extended to 90 minutes with approximately 50% higher stress (TSS).

Additionally, the weekends now offer an extra intervals workout in place of an endurance/tempo ride.

These are big doses of stress, maybe too big for less experienced or tired riders, so proceed with caution and choose the corresponding 60-minute version (or Base/Tempo alternative on weekend rides) of each weekday workout from the Intermediate Build I training plan when necessary.

These workouts can also be done where weekday workouts are indoors and weekend workouts are outdoors.  Just take the same workout structure and bring it outdoors.  For the weekend free rides, replace the 90 minute free rides with 2-3 hour rides on the type of courses that are described in the plan.

Note

Each week has a detailed description of the workouts performed, how to perform them and what to think about.  Drill into each week to see the details.

Description

Building upon your Advanced Build I fitness base, this plan is very similar to the Intermediate Build II training plan, but each weekday workout has been extended to 90 minutes with approximately 50% higher stress (TSS).

Additionally, the weekends now offer an extra intervals workout in place of an endurance/tempo ride.

These are big doses of stress, maybe too big for less experienced or tired riders, so proceed with caution and choose the corresponding 60-minute version (or Base/Tempo alternative on weekend rides) of each weekday workout from the Intermediate Build II training plan when necessary.

These workouts can also be done where weekday workouts are indoors and weekend workouts are outdoors.  Just take the same workout structure and bring it outdoors.  For the weekend free rides, replace the 90 minute free rides with 2-3 hour rides on the type of courses that are described in the plan.

Note

Each week has a detailed description of the workouts performed, how to perform them and what to think about.  Drill into each week to see the details.

Description

This plan is focused at increasing your 20 minute power by targeting adaptions for your Glycolysis and Aerobic Energy Systems.  Your 20 min power is highly correlated with your Critical Power (aka FTP) which is roughly the power an athlete can sustain during a maximal ~60 minute effort.

By spending time increasing your 20 minute power or what some coaches refer to increasing your Critical Power "pulling it" from the top, you will also achieve improvements in your Critical Power.

The plan is specific for every athlete based on your individual 20 min power (achieved during a test). This allows athletes to train within their own limitations and improve at their own pace.

The plan can be used by cyclists and triathletes alike; for those racing < 2hrs this plan will be better applied during the specific training phase before a main event (within the last 12 weeks of training) and for those racing 2 hrs > this plan will be better applied during the general training phase (roughly 18-20 weeks before the main event).

Notes

1. Leave at least 24 hrs between workouts
2. Before starting the plan do a 5MP and 20MP test on week 1.
3. If you do other training (like swimming and running) try to schedule easy sessions before the cycling sessions.
4. If you use this plan during the final buildup for a particular race, you can disregard the workout on day 3 and replace it with a race specific session.

Created by Jorge Martinez

www.e3ts.com | Facebook.com/e3training | Twitter.com/e3training

Description

This plan for new competitors requires no more than 6 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the New Competitor Low Volume Plan, athletes with fewer than 5 years of training & racing experience looking to compete in races under 3 hours long will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition. 

An athlete can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan is aimed at riders who want to prepare for criteriums, cross-country/short-track mountain bike races, cyclocross races, or road races as long as 60 miles.  

Description

This plan is for new competitors requires no more than 8 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the New Competitor High Volume Plan, athletes with fewer than 5 years of training & racing experience looking to compete in races under 3 hours long will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition. 

An athlete can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan is aimed at riders who want to prepare for criteriums, cross-country/short-track mountain bike races, cyclocross races, or road races as long as 60 miles.  

Description

This plan is for experienced competitors requires no more than 6 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the Experienced Competitor Low Volume Plan, athletes with years of training & racing experience will rapidly progress through 8  weeks of increasingly challenging workouts that will deliver them to their, sub-3-hour races in peak physical condition. 

They can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan can also be utilized by riders who have completed either version of the New Competitor plans successfully and are ready to jump up to the next level.  

Description

The extended plan for experienced competitors requires no more than 8 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the Experienced Competitor High Volume Plan, athletes with years of training & racing experience will rapidly progress through 8  weeks of increasingly challenging workouts that will deliver them to their, sub-3-hour races in peak physical condition. 

They can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan can also be utilized by riders who have completed either version of the New Competitor plans successfully and are ready to jump up to the next level.  

Description

This plan is for new century riders requires no more than 6 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the New Century Low Volume Plan, novice riders or riders returning to the sport after several years will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition. 

They can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan is aimed at riders who have been riding recreationally for a few years, have perhaps completed a century or two, and are looking for improved fitness & higher average speeds on long rides.  

Description

The plan is for new century riders requires no more than 8 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the New Century High Volume Plan, novice riders or riders returning to the sport after several years will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition. 

They can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan is aimed at riders who have been riding recreationally for a few years, have perhaps completed a century or two, and are looking for improved fitness & higher average speeds on long rides.  

Description

This plan is for experienced century riders requires no more than 7.5 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the Experienced Century Low Volume Plan, cyclists who have been riding for several years and have no interest in racing but wish to ride at higher average power outputs & higher averages speeds will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition. 

They can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan is well-suited to riders preparing for multi-day tours and any other non-competitive riders who wish to increase their sustainable power over long rides.  

Description

This plan is for experienced century riders requires no more than 8 hours of training per week yet can yield improvements greater than those achieved on 2 or 3 times that training volume. 

How? By shifting your focus almost entirely to intensity you can achieve gains across the board - aerobic endurance, FTP, aerobic capacity, and anaerobic power & endurance - but you have to be willing to work, HARD. 

Each week contains 2-3 weekday workouts and 1-2 weekend rides that typically involve intervals ranging from slightly below your FTP up to short, all-out efforts. 

In the Experienced Century High Volume Plan, cyclists who have been riding for several years and have no interest in racing but wish to ride at higher average power outputs & higher averages speeds will rapidly progress through 8 weeks of increasingly challenging workouts that will deliver them to their events in peak physical condition. 

They can then extend this peak fitness anywhere from 3-6 more weeks depending on their personal capabilities and experience. 

This plan is well-suited to riders preparing for multi-day tours and any other non-competitive riders who wish to increase their sustainable power over long rides.  

Description

This is a bare bones plan for those looking to increase their 40k TT time but don't  have very much time to train.  The workouts are hard.  They are a mix of VO2 max and threshold workouts.

Each week repeats one hour and 45 minutes of very intense work.  This plan is for atheletes that do not have more time during the week due to other comitments.

This is also a great plan to pair with weekend outdoor riding/racing.  Parents and spouses might do these two workouts weekdays then skip out early Saturday or Sunday morning for a longer outdoor ride.

If you have to get the most fitness in the least amount of time possible this plan is for you.

This plan is an alternative to Super Time Crunched B and does not need to be done in sequence.

You can read more about the theory behind this workout here:

http://www.trainingbible.com/joesblog/2009/03/interval-training-and-40k-tt.html

Description

If you don't have a lot of time to ride, you've gotta ride hard when you do ride. One workout a week is focused on intervals greater than 3 minutes. The other one consists of shorter intervals. 

This is also a great plan to pair with weekend outdoor riding/racing.  Parents and spouses might do these two workouts weekdays then skip out early Saturday or Sunday morning for a longer outdoor ride.

Weeks range from just 32 minutes to a maximum of 90 minutes.

This plan is an alternative to Super Time Crunched A and does not have to be done in sequence.

Warning

The warmups are short.  If you require more of a warmup please load a free ride and ride until you feel ready to do these intense intervals. 

This plan has the most intense workouts on TrainerRoad.