Hi, I’m still trying to figure out the best way to structure my training. Maybe you can help me decide.
I’m 50 years old and have always been very sporty, but I only started cycling last fall. I’ve quickly become hooked and am practically addicted. And although I won’t be racing, I’m looking for ways to systematically improve my endurance and cycling performance. I’ve tried a few platforms and I really like TrainerRoad.
However, I’m having trouble setting up fixed training days. Because of my job, family, and other commitments, I always ride very spontaneously. And then I want a training platform that tells me how I should train most effectively.
In the short time I’ve had with TrainerRoad, I haven’t found a way to implement this flexibly and systematically. Or is it possible somehow?
What’s working for me (more or less) is to build a plan with the objectives and workouts/hrs per week that are roughly in line with what I think I can do. Then I just do what I do, either doing workouts when I can, unstructured outdoor rides, etc… AI takes it all in and adapts the plan as a result so I can use that as guidance for what to do next. As I understand it, TrainNow is good but it only tells you what you can do but not what you should do in the context of a plan with future objectives.
I would set up a rough outline of what you think you can fit in and try to stick to that structure.
Masters plan, so two intensity days a week? What days consistently seem the best to get an hour, hour and a half in?
After that start sprinkling in endurance and probably throw on a longer endurance ride on the weekend, if that isn’t your intensity day.
As far as your schedule being chaotic just do your best to hit your key workouts or if you need to shuffle them around by a day as needed. If you only have 30 minutes instead of an hour, do a 30 minute workout.
I’ve got a hectic work schedule and young kid at home so I have to fit my training in to early mornings. Some days I have cases I have to leave early for, so it’s either wake up at 3-4 get a ride in or push it to the next day. I do my best to hit my workouts and nail the key sessions.
Set up a plan. Pick a goal - I would recommend at least 3 months but you could give yourself a goal of say a 60 mile ride. Make it a fake race 4 to 6 months out then build a plan to it as your goal.
Decide how many days you can commit to. Then move workouts as you need to based on reality.
Ok I will give trainerroad a chance. I will try to make a plan with a fictitious race on 08/23/2026 (holiday trip with the family for 3 weeks). I will plan 4 training sessions, of which I will do the two hard days firmly indoors, another during the week (Outdoor), which I will then make flexible and a solo ride at the weekend. I will put it on Saturday, although I have to flexibly postpone it to Sunday, if there is no other way in time. Or would it be better to do an outdoor workout on the weekend? But I will definitely drive outside in good weather.
I think you’re in a great place since you don’t need to be tempted to worry about every Watt. You have a plan and total freedom to say “screw the plan, weather’s good, let’s go all out”.
Worst case, you do what you want and maybe one eye on the plan curbs your worst impulses. Best case is that you can work within the system and see some real gains.
Yeah I work open ended shifts and am on frequent 24 hr call, and I move things around constantly. TR has been amazingly good at accommodating those adjustments.
Pay attention to how it’s actually working for you and how you’re feeling and you’ll be fine. Understand that those of us with lives in the real world won’t necessarily get the gains you’ll read about here, but especially as a new rider you’ll see good steady progress just by continuing to show up.
I have an LV master plan, with two HIIT workouts a week and 1 Z1/2. If my schedule and the weather allows, I’ll do the Z1/2 ride outside (usually midweek works for me though) and keep the HIIT sessions for indoors. too. At the weekend I was TT’ing but now I’m just riding for leisure but if that’s best for your Z1/2 workout do it
