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Week 1 of our six-week road cycling training program is designed to build strength through split zone low cadence, high torque efforts. 

SESSION 1: SPLIT ZONE 2/3

This session is designed to improve both your cardiovascular system and your leg strength. It will get you used to delivering power at a range of cadences. The low cadence efforts put the onus on your leg strength (through the high torque effort), the higher cadence efforts work your cardiopulmonary (heart & lungs) system. By training the extremities of the cadence ranges, you will be better adapted at riding to your self-selected range. Try and maintain the power as smoothly as possible on the Zone 3 block. This is a split session and each element is of equal importance: don’t neglect the Zone 2 part.

Week 1, Session 1 of a six week road cycling training plan

SESSION 2: SEATED HILL REPS

A tough session requiring a high torque effort. We would recommend doing it on the road, but it can be shortened and completed on a turbo too.

 

After a good warm up (40 mins or so), find a climb of your choice, roughly 5 minutes in duration. Remain seated whilst climbing. The idea for today is to not raise your heart rate too high, but to concentrate on pressing down hard from the tops of your thighs, keeping a strict style working the core. Keep the burning sensations going throughout the efforts. Strengthening your ankles, knees and hips. Kind of a gym session on the bike. 1 hour cool down.

Week 1, Session 2 of a six week road cycling training plan

Week 2 is a mix of high and low cadence efforts, helping you to build strength and endurance in your legs. Get to it!

SESSION 1: SPLIT ZONE 2/3

This session is designed to get you used to delivering power at a range of cadences. The low cadence efforts put the onus on your leg strength (through the high torque effort), the higher cadence efforts work your cardiopulmonary (heart & lungs) system. By training the extremities of the cadence ranges, you will be better adapted at riding to your self-selected range.

 

Begin the session with a thorough warm up of 10-20 minutes. Proceed onto the Zone 2 block at high cadence (95-100 rpm), followed by recovery. Then perform the Zone 3 strength endurance effort consisting of 10 minutes at 70 rpm, followed by 10 minutes at 90-95 rpm. Do this by lowering the gear but maintaining the power.

 

Try and maintain the power as smoothly as possible on the Zone 3 block, especially when it comes to the cadence changes. This is a split session and each element is of equal importance: don’t neglect the Zone 2 part.

Week 2, Session 1 of a Six-week road cycling training pla

SESSION 2: PROGRESSIVE RAMP

This will feel progressively harder as the session goes on. Ensure you are hydrated throughout and have good air circulation if you’re indoors. If you’re pressed for time you can go straight to the 30 min Zone 1 block as a warmup.

 

Warm up for 15 minutes, progressing from Zone 1 into Zone 3, followed by 5 minutes easy spinning. Then jump off, stretch the legs, relieve the saddle pressure and begin the main intervals: 30 minutes at Zone 1, then straight into 25 minutes at Zone 2 and finally 20 minutes at Zone 3. There is no recovery between each block.

 

This type of session will work on your endurance capacity and ability to lift the power even when fatigued, building both your lower level threshold and working on your FTP.

 

Start steady. Whilst this session looks easy enough, it will likely be tough during the Zone 3 effort. Try to avoid any periods of freewheeling during the effort, maintain pressure on the pedals for the full duration.       

 

Week 2, Session 1 of a Six-week road cycling training pla

OPTIONAL 3RD SESSION: HILL REPS

Similar to Week 1 Hill Reps, but halfway through the effort, reduce the gear and increase the cadence to 90rpm – whilst maintaining the same power. Find a climb of your choice, roughly 10 minutes in duration. Remain seated whilst climbing. The idea for today is to not raise your heart rate too high, but to concentrate on pressing down hard from the tops of your thighs, keeping a strict style working the core. Keep the burning sensations going throughout the efforts. Strengthening your ankles, knees and hips. The change in cadence will shunt your cardiovascular system working your strength endurance over time.

 

Remain seated and try and keep the power as smooth as possible regardless of the cadence change. If you live in an area without a ten-minute climb, try to complete on a draggy section of road or into a head wind.

Week 2, Session 3 of a Six-week road cycling training pla

SESSION 1: PUSHING THRESHOLD 

Today’s session is designed to increase your FTP, by working at sustainable powers from below. Starting with 2 x 12 minute efforts this week, at Zone 4-5.

 

Start with a good warm up: ten minutes Zone 1, followed by five minutes Zone 2, then five minutes Zone 3 and finish with 5 minutes easy before the first effort. Recover for ten minutes between each effort.

 

This should be a manageable session, but tough mentally as much as physically. Ensure you have enough bottles for rehydrating and good air flow if you’re riding on a turbo inside. Ideally, you should complete this session straight through without needing to get off the bike.

Week 3, Session 1 of a Six-week road cycling training pla

SESSION 2: TEMPO/THRESHOLD 

Head out for a steady road ride today, aiming for Zone 1-2 and pushing Zone 3 on the climbs (try and remain seated where possible).

 

Within the ride, include 3 x 15 minute threshold pushing efforts; this can be done on a drag, climb or within a group ride. Try and hold a steady, consistent power, keeping a smooth style on the bike without going too far into the red – the efforts should be completed at just below your threshold.

 

Finish with Zone 1 – 2 back to home for the remainder of the time required.

Week 3, Session 2 of a Six-week road cycling training pla