{"id":32755,"date":"2021-07-29T11:29:00","date_gmt":"2021-07-29T18:29:00","guid":{"rendered":"https:\/\/blog.trainerroad.com\/?p=32755"},"modified":"2024-04-18T08:53:31","modified_gmt":"2024-04-18T15:53:31","slug":"why-every-cyclist-needs-structured-training","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/why-every-cyclist-needs-structured-training\/","title":{"rendered":"Why Every Cyclist Needs Structured Training"},"content":{"rendered":"\n<p class=\"lead\">It&#8217;s fun to get faster. Whether you race or not, structured training is the most efficient way to reach your cycling goals. Get faster for local group rides, gran fondos, or simply improve your fitness with a science-based training plan.&nbsp;<\/p>\n\n\n\n<p>For more information on training check out <a href=\"https:\/\/www.youtube.com\/watch?v=Ad13nY_I7xk\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach Ep. 209.<\/a>   <\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How To Improve Sustained Power Outside\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/47YfKb6qVlE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Structured Training is for Any Cyclist<\/h2>\n\n\n\n<p>Becoming a faster cyclist is not always about racing. You might want to get fitter, lose weight, or prepare for a cycling event. Whatever your goal, structured training provides benefits for all cyclists. In addition to improving your fitness, the right structure has other upsides. It provides direction while increasing your strengths and targeting limiters. <\/p>\n\n\n\n<p>Additionally, structured training does this in a time-efficient manner. With career and family responsibilities, many of us are limited in the time we can spend on the bike. The great thing is that you can see fitness gains from structured training with as little as three hours a week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Structured Training Makes You Faster<\/h2>\n\n\n\n<p>To become a faster cyclist, there\u2019s an optimal, science-backed training process to follow. Structured training is a process by which you train specific energy systems while progressively stressing your body. As a result, you gain performance-boosting adaptations which increase your FTP, VO2 max, and muscular endurance.<\/p>\n\n\n\n<p>Structured training begins with a plan and uses specific power-based workouts that are designed to make you faster in the most effective and time-efficient way. Using your current capabilities, every workout is tailored to your particular needs. But structured training is more than just repeating the same workout. The best plans progressively add more to your workouts, while giving you the rest needed to recover and adapt.&nbsp;<\/p>\n\n\n\n<p>In contrast to structured training, the alternative is to ride a lot. No doubt, you can get fitter by just riding your bike. But sooner rather than later, just riding your bike will not provide enough stimulus, and you\u2019ll hit a plateau. Structured training provides the right workouts at the right time, so you can break through and reach your goals.&nbsp;<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How to Start Structured Training<\/h2>\n\n\n\n<p>Getting starting is easy. The first thing you\u2019ll need is a training plan and then a way to complete workouts. Using Plan Builder and the equipment you already have, you\u2019ll be ready to get faster in no time. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Plan Builder<\/h3>\n\n\n\n<p>The best way to start is by creating a customized training plan with <a href=\"https:\/\/www.trainerroad.com\/plan-builder\" target=\"_blank\" rel=\"noreferrer noopener\">Plan Builder<\/a>. By using how much you ride, your experience, and the reason you are training, Plan Builder will create the perfect plan for you. The plan you create is the roadmap to reach your goals. Let\u2019s take a look at a few examples.&nbsp;<\/p>\n\n\n\n<p><strong>No events<\/strong><\/p>\n\n\n\n<p>In this example, Greg only wants to train 3-4 hours per week, doesn\u2019t have a specific goal event, and is new to structured training. Because he lives in a hilly area, Greg selected the rolling road race as his focus. This will help him punch up the steep hills and have the strength to ride further. Because there isn\u2019t an event, Plan Builder has created a year-long plan.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"626\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events-1024x626.jpg\" alt=\"This image show a structured training plan without an events lasting 52 weeks. \" class=\"wp-image-70292 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events-1024x626.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events-300x183.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events-768x469.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events-1600x977.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events-1536x938.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-no-events.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/626;\" \/><figcaption class=\"wp-element-caption\">Since Greg doesn&#8217;t have an event, Plan Builder has created a year-long plan.<\/figcaption><\/figure>\n\n\n\n<p><strong>Century<\/strong><\/p>\n\n\n\n<p>Natalie has signed up for a <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-prepare-for-and-ride-your-first-century\/\">century ride<\/a> five months away. She has been riding about 8 hours per week and has some experience with structured training. Plan Builder has created a plan that will make sure she has the base fitness needed for her event.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"626\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo-1024x626.jpg\" alt=\"A structured training plan for a cyclist doing a century.\" class=\"wp-image-70293 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo-1024x626.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo-300x183.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo-768x469.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo-1600x977.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo-1536x938.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-century-gran-fondo.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/626;\" \/><figcaption class=\"wp-element-caption\">Natalie&#8217;s century plan is designed with the right progression to make sure she&#8217;s ready for the big event. <\/figcaption><\/figure>\n\n\n\n<p><strong>Group Rides<\/strong><\/p>\n\n\n\n<p>Michelle doesn\u2019t have a big event but wants to get faster for the local group rides. She has time to train about 6 hours a week and has some experience with structured training. She wants to reach peak fitness for the last month of the summer group rides. Plan Builder will incorporate her weekly group rides into the training plan.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"626\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1-1024x626.jpg\" alt=\"A structured training plan for cyclist that wants to do group rides. \" class=\"wp-image-70294 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1-1024x626.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1-300x183.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1-768x469.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1-1600x977.jpg 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1-1536x938.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/09\/structured-training-weekly-rides-1.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/626;\" \/><figcaption class=\"wp-element-caption\">Plan Builder takes into account your planned rides and adjusts your training schedule automatically. <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">TrainNow<\/h3>\n\n\n\n<p>Don\u2019t feel ready for a training plan? TrainNow gives you the power of structured interval workouts, even if you aren&#8217;t following a training plan. Powered by&nbsp;<a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">Adaptive Training<\/a>, TrainNow intelligently recommends the right workout, every time, so you can train how and when you want.<\/p>\n\n\n\n<p>Using machine-learning, Adaptive Training analyzes your training history and tracks your fitness, then TrainNow recommends workouts in three different categories\u2014Endurance, Climbing, and Attacking. Endurance workouts are low-intensity rides designed to improve your aerobic fitness, while the Climbing ones are all about sustained power and include sweet spot and threshold work. Finally, Attacking workouts are high-intensity workouts that focus on VO2 max and anaerobic zones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Completing Structured Workouts<\/h2>\n\n\n\n<p>With a training plan or TrainNow, you can complete workouts inside, outdoors, or with your friends.&nbsp;All three ways will ensure you are getting the most effective and efficient training. <\/p>\n\n\n\n<p><strong>Outside Workouts<\/strong><\/p>\n\n\n\n<p>TrainerRoad&#8217;s <a href=\"https:\/\/www.trainerroad.com\/blog\/take-your-training-outside-introducing-outside-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">Outside Workouts<\/a> allow you to take your structured training plan outside so you can stick to your plan, wherever you are, with workouts optimized for outdoor conditions. Using your <a href=\"https:\/\/support.trainerroad.com\/hc\/en-us\/articles\/360032515032-Pushing-an-Outside-Workout-to-Hammerhead\">Hammerhead<\/a>, <a href=\"https:\/\/www.trainerroad.com\/blog\/outside-workouts-wahoo-setup\/\" target=\"_blank\" rel=\"noreferrer noopener\">Wahoo<\/a>, or <a href=\"https:\/\/www.trainerroad.com\/blog\/garmin-edge-the-best-head-unit-setup\/\" target=\"_blank\" rel=\"noreferrer noopener\">Garmin<\/a> devices, all you need to do is click on a workout on your calendar, select Outside, and then save. Your workout is then ready to be sent to your device.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"825\" height=\"400\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/05\/outside-workouts.gif\" alt=\"Take your structured training outdoors with Outside Workouts\" class=\"wp-image-32759 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><figcaption class=\"wp-element-caption\">Take your training outside in just three clicks. Select the workout, click on Outside, and then Save.<br><\/figcaption><\/figure>\n\n\n\n<p><strong>Indoor Workouts<\/strong><\/p>\n\n\n\n<p>Training indoors is convenient, especially when the weather or your schedule won\u2019t allow for a ride outdoors. There\u2019s some equipment that you will need and some items that will help maximize your hard work. At the very least, you need a bike, trainer, sensor, and a device to run the <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/download\" target=\"_blank\">TrainerRoad app<\/a>. You can find out more about getting starting with indoor workouts in the <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/blog\/the-beginners-guide-to-indoor-cycling-training\/\" target=\"_blank\">Beginner\u2019s Guide to Indoor Cycling Training<\/a>.<\/p>\n\n\n\n<p><strong>Group Workouts<\/strong><\/p>\n\n\n\n<p>Train with your friends in a <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/cycling-group-workouts\" target=\"_blank\">Group Workout<\/a>. You and your friends can do the same indoor workout while sharing voice, video, and data to have a built-in support system and extra motivation to nail your workouts. Doing a Group Workout helps you get through the tough workouts and makes the time fly by.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Whatever your goals are structured training with TrainerRoad can help make the most of your hard work. To learn more about structured training check out <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/blog\/training-plan-guide\/\" target=\"_blank\">Training Plan Guide: How to Coach Yourself to Peak Fitness<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><strong><em>For more cycling training knowledge, listen to <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/podcast\">Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s fun to get faster. Whether you race or not, structured training is the most efficient way to reach your cycling goals. Get faster for your local group rides, gran fondo, or simply improve your fitness with a science-based training plan. <\/p>\n","protected":false},"author":42,"featured_media":32775,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":5,"footnotes":""},"categories":[5],"tags":[1580,265,806,272,3062,2240,629,873,630,922],"class_list":["post-32755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-century","tag-gran-fondo","tag-gran-fondo-training","tag-group-rides","tag-group-workouts","tag-outside-workouts","tag-structured-training","tag-structured-training-plan","tag-structured-training-plans","tag-training-schedule"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/32755","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=32755"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/32755\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/32775"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=32755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=32755"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=32755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}