Productive In Season Cycling Training Plan

Description

In Season cycling training plan

The In Season cycling training Plan continues from the 12-Week Base Builder and the Pre-Season Plan; which continues rider cycling fitness development and provides the ability of each rider to develop a personal training schedule around chosen target events.

It is perfect for advanced and Intermediate riders who are capable of completing a 100-mile (160 km) ride, gran condo, sportive or race.

If you haven’t been following one of our plans but have been riding regularly through the off-season and pre-season, typically getting out more than three to four times a week and covering up to or over 100 miles (160 kilometres) on your longer rides, the In-Season Plan would be suitable for planning your training during the season.

Training Volume.

The training weeks are typically broken down into three rides, two mid-week and one at the weekend. You have got four days when you are not riding. One of these will always be a rest day and the others can be used for cross-training, extra rest or can be swapped  with riding days to fit the in season cycling training plan around your life.

From Week 5 onwards, there is also the option of a Bonus Session at the weekend for fitter or more advanced riders. However, your priority should always be the quality of the three main sessions and, if doing the Bonus Session impacts on this, don’t try and force it.

Total ride volume each week varies from just under 4 hours for the recovery weeks to a peak of over 9 hours including Bonus Sessions.

Recreational and cross training activities.

No, you have options to fit in cross training sessions. Many riders choose to include some strength training as part of their off-season plan. Make sure that your cross training complements your riding and doesn’t cause too much fatigue, meaning you are unable to complete the rides at the required intensities. Stretching and mobility workouts, yoga or Pilates can be good restorative options.

Plan Structure.

The in season cycling training plan is comprised of six different training weeks that can be fitted around your target events during the season.

Build 1, Build 2 and Build 3 are your standard progressive in season cycling training weeks. As you work through them, you will be developing your endurance and, with increased intensity as they progress, also add some top end fitness. Depending on your plans, you don’t have to always complete all three weeks of Build. If you have events close to each other you may only be able to do one or two weeks but you should always return to Build 1.

Three weeks of build are always followed by a Recovery Week/Post Event Week. Although it can be tempting just to keep on increasing training volume and intensity, week on week, especially if the weather is good, it is by recovering that your body adapts and you become fitter. You will also use this recovery week after any target event.

You will end any build period two weeks before any standard event and start your taper by following the 14 days before event Week. Although the volume and intensity is not as low as a Recovery Week/Post Event Week or Pre Event Week we start to dial things down in preparation for your event.

The Pre Event Week continues your taper, minimising fatigue but ensuring that your legs still feel fresh for your event.