In this post, we’re going to get into the meat of producing your personalised cycling training programme.

1. Online Cycling Training Programs
2. Performance Cycling Gear
3. Free Download Program Performance Cycling Training Programs

• In addition to these cycling-specific modules, available strength based and cross-training programs include my Raw Strength program and Unbreakable Core Stability program (which you can find here, along with my recommended strength training tools and equipment).
• Velo Hero is a free and vendor independent training log and performance analysis software, that gives competitive cyclists the motivation and support to achieve their athletic goals. Runners and triathletes are welcome, too. Sign Up for FreeFeatures It's easy to keep a training log.

I’m going to set out a step-by-step methodology for building a structured training programme, with the aim of peaking your fitness for one or two target cycling events.

Cycling Training Plan The Willow Foundation - Registered Charity No 1106746 When training for endurance you must be patient and take your time. Your body can adapt very quickly but there is a limit, if you ride too far, too frequently, you can make yourself very tired.

By the end of the lesson (for want of a better word), you’ll have a 9 – 12 month overview (in a spreadsheet or on paper) of the series of training blocks that will take you to your target cycling event.

Want To Find Out The Theory?

This post is part of a series on cycling fitness training. If you want to find out more about the theory that underlies the training programme that you’re about to create, click the link below:

And here are some books you might find useful:

• The Cyclists Training Bible – Joe Friel
• Fast After 50 – Joe Friel
• Training and Racing With A Power Meter – Hunter Allen & Andrew Coggan PhD

The Perfect Plan?

There’s no one right ‘answer’ for the ideal training programme. Instead we’re going to be pragmatic.

The aim here is to get something down on paper (or electronically), that you can work through, adapting and tweaking as you go, but generally keeping you on the right path towards higher fitness.

The process that I outline in this post uses the methodology set out by Joe Friel in his magnificent tome, The Cyclist’s Training Bible. Friel’s approach is based on the widely-accepted principle of periodization (yes, with a ‘z’), developed by Soviet and Romanian sports scientists in the 1950s and 60s.

I like to think of myself as Joe’s unofficial Padawan learner in the ways of the Force training theory (‘unofficial’ since he is unaware of my existence).

If you want to know more, I recommend you purchase a copy of said book. It’s a bit heavy-going at times for the recreational road cyclist (hence why I try to offer the some of the key points in posts like this one), but the book really does live up to its name – just with a bit more scientific evidence ;-).

Click here to by The Cyclist’s Training Bible on Amazon.

Get the paperback version, rather than Kindle, even though the price is a bit higher – there are a lot of tables and charts that are best read in the larger book format.

Enough waffling, let’s begin.

What You Will Need

Let’s keep things simple.

You’ll need either a pen and paper, or a spreadsheet on your computer.

To avoid repetition in this post, I’ll just explain how to do it using a spreadsheet. I use Excel, but Google Spreadsheets will do just fine.

Everything can be replicated easily using the pen/paper route (there are no formulae) – it’ll just take a little longer to write everything out and may involve some messy scribblings as you play with dates and period lengths. Once you’ve arrived at a plan you’re happy with, you may want to copy out a clean ‘final’ version (…bearing in mind that there’s never a final version…).

You’ll also need some way of checking dates (or be really good at working it out). So your computer or phone calendar/diary (or the physical one you attach to the wall/keep in your pocket).

Work In Weeks

For your annual plan, you don’t need to specify individual sessions. The smallest time increment we need is a week (which, if you remember from this previous post, is known as as a microcycle).

So start the process by opening a new worksheet and finding row 3. Starting at cell C3 and working horizontally, enter the numbers 1 to 52 into each cell on that row (so cell C3 contains “1”; D3 contains “2”, E3 contains “3”, etc).

Each of the numbers you added above corresponds to a week over the course of the next year. Week 1 is “next week”, whatever that might be for you.

I’m writing this post at the end of October, which is a good time to be doing this annual planning exercise (in the northern hemisphere at least). My week 1 starts on Monday 3rd November 2014.

For purely aesthetic reasons (I do like an attractive spreadsheet), I separate the months (which I enter on row 4) and the ‘day’ dates (which go on row 5).

In row 5, enter the week commencing date (i.e. the ‘day’ date of the Monday of that week) below each of the week numbers in row 3.

Clear as mud? No?

Probably best I show you a screenshot then:

Now we need to fill in what we’re going to be doing in each of those weeks.

Start With The End In Mind

One of the primary purposes of creating a structured annual training plan is to give you a roadmap to your desired fitness destination. A mangled metaphor perhaps, but one that highlights that your training plan needs to be focused very much on the end goal: the date at which you want to be in your highest possible level of fitness.

So the first thing that needs to go into the plan is the date of your target event.

Let’s say that you want to peak for the 2015 RideLondon event. This will take place on Sunday 2 August.

In cell B23, type ‘Race’ (or ‘Event’ if you want to be slightly more truthful). Then, scoot across to column AP and change the background colour of cell AP23.

The eagle-eyed amongst you will notice that we’ve coloured in the cell for the week commencing 3 August. This is a bit of a fudge. Strictly, RideLondon (like many sportives) takes place on the last day (Sunday) of the preceding week. We don’t want to identify that week (w/c 27 July) as ‘Race’ week because it has a much more important purpose, which is…

Time Your Tip Top Taper

… the Taper.

Since you’re planning to work hard in training in the run up to RideLondon (why else would you be planning a training programme 9 months in advance?), you’ll need a good taper period of two weeks.

In your spreadsheet, move up a row from the ‘Race’ line. In column B on that row (so, cell B22), type ‘Taper’, then move across to the columns that represent the two weeks prior to RideLondon (weeks commencing 20 July and 27 July).

In those cells on your ‘Taper’ row, change the background colour to denote that those are ‘Taper’ weeks. In my demonstration spreadsheet, these are cells AN22 and AO22.

Your spreadsheet should look something like this:

Building Out The Training Programme

We’re going to keep working backwards, adding training blocks to fill the time between the event/taper period and now.

In the row above (row 21), type ‘Build 2’ into cell B21. For the sake of argument, let’s say your Build 2 period will be 4 weeks in length (Build 2 is a mesocycle).

So, for the 4 weeks preceding your taper period, denote in the relevant cells on row 21 that these weeks belong to Build 2. In our RideLondon plan, these are weeks commencing 22 June, 29 June, 6 July and 13 July.

Move up a row (row 20) and type ‘Build 1’ in cell B20. Again, let’s make Build 1 a 4-week period. Move across to the appropriate cells on row 20 and colour in the Build 1 cells.

With your 8-week Build section in place, the plan should now look like this:

Ace Of Base (Training)

The Base period of your plan should be longer (in time terms) than your Build period. In the example above, we used an 8-week Build, so let’s go with a 12-week Base training period.

Twelve weeks is too long for a single Base macrocycle, so we’ll divide it into three 4-week cycles (cleverly named Base 1, Base 2 and Base 3).

Still working backwards, enter “Base 3” into cell B19 and, staying on that row, colour in the cells for the relevant weeks (the four weeks before your Build 1 period).

Repeat for Base 2, this time on row 18, and Base 1, on row 17.

Your annual plan should now look something like this:

Base 1 is the first ‘proper’ period of our structured training plan.

If you’re just getting into cycling, or you’ve had a break from the bike after a hard season of training (known as a ‘Transition’ period in training programme terms), you might want to start with a 4–6 week ‘Preparation’ cycle – a gradual process of reacquainting yourself with spending time in the saddle.

In my screenshot, you can see the Preparation training block on row 16 (plus I’ve added in some nice lines to make things clearer to read).

Hang On! This Training Programme Starts In Fugging February! I Want To Start Now!

Good point. This is what happens when you’re too organised.

Actually, there is a solution, and this is where it gets a bit tricky for me in presenting this post as a ‘How To’ guide for creating a training programme.

There are hundreds (thousands? millions?) of programme permutations that you could produce using generally accepted training principles.

Let’s continue with the ‘Peak For RideLondon’ example and hopefully you can draw some insights from that.

Twin Peaks

So sticking with our principle of working progressively harder for a period of time, before taking a breather and then going again, we can introduce another, earlier, peak into our training plan. Following the first peak, you’ll take a short recovery period, before resuming the building process towards peak 2 (RideLondon).

If you want, you can identify another target event to coincide with peak 1.

We’re aiming to peak for RideLondon at the beginning of August, and ideally we want to precede that with a nice eight-week build period (Build 1 and Build 2), plus a two-week taper. We can always allow for a few more weeks between peaks by adding a little extra bass (ahem, I mean ‘base’).

We therefore have a window from mid-April through to mid-May, which would be ideal to target another sportive.

A Word On Being ‘Too Pro’

Now is probably the right time to acknowledge that we are not professional athletes. We are not members of the British Cycling world class performance programme, targeting gold in Rio.

(If this is a shock to any of you, I’m sorry to be the one that had to break the news).

Returning to our example, if you want to do a sportive in June and then do RideLondon on the first weekend in August, there is absolutely nothing to stop you. It’s highly unlikely that this will derail your training. You’ll simply play around with the plan, to do what you can to build fitness in the time available.

The purpose of creating an annual training plan is to give you a general structure in which to fit each 4–6 week block of training, based on a notional date when you’d like to be at your fittest. It’s not meant to restrict you from entering an event you’re keen to do, simply because the dates don’t fit.

If all else fails, and the event in question is not too extreme, there is no reason why you can’t do a sportive event as your Sunday long ride (for example) and either not taper or have a short taper period, accepting that you’ll have a bit more fatigue (and a bit less form) in your system than you will for your target event.

Got That? Good, Back To The Two Peaks Programme

So let’s pick a sportive in May.

In a flash of county-ism (and not a little courage, given its difficulty level), let’s say I pick the Etape du Dales. This takes place on 17th May 2015.

We’re going to replicate what we did above for RideLondon, but this time filling in the training blocks between now and mid-May.

To be honest, we could start from the beginning of the programme and work forwards (Preparation then Base 1, Base 2, … , Build 2, Taper) but let’s do things properly (i.e. starting with the ‘destination’ in mind).

We need to plot our new ‘Race’ week. This goes on the row above the ‘Preparation’ line in your original plan, and in the column for week commencing 18th May (cell AE15).

Ignore for the moment that this week overlaps with our RideLondon training programme (week commencing 18 May was originally the last week of Base 3). We’ll deal with this double booking later on.

Fill in the preceding weeks in the same way we did for our initial programme:

• Cells AC14 and AD14 are marked as Taper weeks
• Build 2: four weeks commencing 6 April (cells Y13-AB13)
• Build 1: four weeks commencing 9 March (cells U12-X12)
• Base 3: four weeks commencing 9 February (cells Q11-T11)
• Base 2: five weeks commencing 5 January (cells L10-P10)
• Base 1: five weeks commencing 1 December (cells G9-K9)
• Preparation: four weeks commencing 3 November (cells C8-F8)

Obliterate The Overlap

As it happens, the dates of Peak 1 (Etape du Dales) and Peak 2 (RideLondon) work out quite nicely.

Having completed the Yorkshire Etape on Sunday 17 May, we spend the remainder of ‘Race’ week recovering. Then, looking back to our original RideLondon plan, we see that week commencing 25 May is the first week of the Build 1 period.

Parfait!

We can simply revert back to the original RideLondon plan for the remainder of the programme.

Online Cycling Training Programs

In spreadsheet terms, we simply delete the rows relating to the redundant phases of the RideLondon plan (Preparation, originally starting in February, through to Base 3 in May).

Like this:

Et Voila, Un Plan

We now have a completed training plan, which:

• starts in November with a 4-week Preparation phase
• has a nice long period of developing base fitness during the winter months
• builds to an initial peak for our first target event in May
• builds once again to our uber-peak in August for RideLondon

I’ll leave you to choose what you do with your epic levels of fitness from August onwards.

Incidentally, here’s an example of a plan I wrote out using a pen and a piece of paper (though it’s an older one and has different dates to our electronic example):

Do You Want The Excel File?

Now it’s time for you to create your own training programme.

To help you, I’ve uploaded the Excel file that I used for the screen shots above. Click on this button below and you can download it to your computer. You can then copy, adapt and amend it to your heart’s content.

All I ask is that you subscribe to the Sportive Cyclist by email. You’ll get a short email from me each time a new post is published on the blog, as well as access to my exclusive Sportive Cyclists Toolbox (more advice! more entertainment!).

In order to become a subscriber, simply head to the ‘Subscribe’ page and enter your email address.

Until next time, safe cycling!

Track cycling is one of the toughest, most physically demanding disciplines in cycling. These cyclists are the kings of power, finesse, and cunning. Not only do they have to account for their own positioning and tactics, they have to account for the tactics of the track they're riding on. Track cycling training is also quite unlike almost any other cycling training. Compared to road racers who spend hours on end putting in miles on the road, track training is heavily dependent on strength work and short interval work.

This can be difficult for a lot of cyclists to come to grips with because it's much more dependent on high-intensity work than other cycling disciplines.

So, if racing on the track or being a stronger sprinter is on your checklist, click through the jump.

Strength Training for Track Cycling

The base of a strong track cycling training program undoubtedly revolves around strength training. I've covered this in depth in my previous articles on Strength Training for Cyclists Part 1 and Part 2.

One of the keys to a strong track or sprint performance is the ability to push the pedals hard. Since track bikes are fixed gear bikes (meaning the rear wheel and crankset are tied together and move as one) each race start is generally a standing start. This involves putting huge forces into the pedals in order to get the bike moving. It's also a key to working yourself into a strong position as the race kicks off.

In the gym, closed chain posterior chain exercises are the bread and butter of a training program. Loaded squats, deadlifts, lunges and plyometric exercises are hugely beneficial to developing leg strength. Core strength and stability are also important aspects of track cycling, so check out my post on core strength and stability for more details. Compared to a road racing cyclist who may perform strength training during the winter and taper off as the season approaches, track racers tend to continue to lift throughout their season.

Strength Training on the Bike

Once a significant volume of strength and conditioning has been performed, it's time to take it to the bike. On bike force work intervals are important to build the connection between strength in the gym and strength on the bike. Force intervals typically involve very low cadence and high tension drills. In most cases, you'll be performing intervals of 1-2 minutes under high tension at cadences around 60 RPM. These should make up around 10%-20% of your on-bike training during the early part of a track cycling training season.

It's important to mention core stability here again. I've talked about core stability and strength in the past, so check out that podcast for more detailed information. In short, track cycling, in particular, requires a high degree of core stability and strength to harness the massive power generated during sprint efforts. Rotational stability and upper body stability is necessary otherwise a ton of power can be lost during out of the saddle efforts.

Of course, all the leg strength in the world is of little use if you can't effectively apply it to the pedals.

Neuromuscular Capacity and Cadence Training

Developing power on the bike is a function of how hard you push the pedals and how fast you turn them. So if you want to produce more power, you can either push harder or spin faster. Track cyclists, in particular, are known for being some of the most supple, fast pedaling cyclists on the planet. Check out the video below from a Japanese Keirin school to get an idea of how fast some of these guys can rev up a cadence.

Since a track bike is a fixed gear, the ability to change cadence is one of the most important skills to have. You have one gear to pedal, you have to be able to push that gear from zero to 130RPM or faster. Neuromuscular work such as superspin work, single leg drills, and spin-ups are necessary to build the appropriate neuromuscular adaptations. I've also talked about neuromuscular training in the past, but I'll review it again here.

Your body is designed so that impulses from your brain travel through your nerves to your muscles. Each nerve branches out and interfaces with several bundles of muscle fibers. Your muscles are made of thousands of these bundles of muscle fibers. So, in order for a muscle to contract, those bundles have to fire in unison. In untrained cyclists, there's some small variation in the coordination of these impulses. The more training performed, the more coordinated these impulses become.

As those impulses become more coordinated, more power can be produced during each pedal stroke. The faster the muscles can contract and relax, the faster you can push the pedals around and the more power you can produce. For that reason, building neuromuscular coordination is a key to a good track performance.

Track Cycling Training on Rollers

Rollers deserve a special mention in any track cycling article Many times you'll see track cyclists warming up on rollers. This is one of the most efficient ways to warm up, but it also has huge benefits for training. Rollers, in contrast to a stationary trainer, offer a lot of core stability integration during your workout. They also replicate road feel (or track feel, if you prefer) much better than a stationary trainer.

Performance Cycling Gear

Rollers are the perfect platform for working on neuromuscular training. Since your wheels are not tied into a frame and are free to float over the rollers you're forced to be supple, smooth and efficient. Your core stability is also challenged in order to keep your wheels on the rollers. When all said and done, a roller workout will give you bigger benefits than an equivalent workout on a stationary trainer.

Programming Track Cycling Interval Workouts

Because track cycling is a very anaerobic form of racing, most of your interval workouts will be anaerobic in nature. Thankfully, you don't have to live next to a track to perform most of your on bike training. A standard road bike is just fine for most of your training requirements. Zone 5 and VO2 max workouts are important for raising VO2 max and improving your aerobic ceiling. Building zone 6 endurance is one of the keys to stick with hard accelerations out of the corners. Zone 7 training will help you get through the last lap fast and efficiently.

Track Cycling Base Training

When building your training program, in the base phase you'll focus on strength training, neuromuscular conditioning and endurance training. Spend about 30% of your time training in the gym, building core strength and stability. You'll want to progressively increase the intensity through the base phase until you start racing.

40%-50% of your base training should be aerobic conditioning. This aerobic conditioning should consist of a lot of sweetspot training and neuromuscular skills. This is where you'll plug in superspin work, single leg drills and spin ups. You can also build in some force intervals if you keep the intensity down around sweetspot intensity.

The final 10%-20% of your training should be made up of anaerobic conditioning. In this case, stick to short duration VO2 max intervals of around 3-4 minutes duration with plenty of rest. You'll also want to add higher intensity force work in this aspect of your training.

Track Cycling Build Training

During the build phase of your training program, priorities shift a little bit. You'll probably start racing some early season races. Around 20% of your training will still be strength training in the gym. At this point, maintaining core strength and stability gains is critical as you start racing.

40%-50% of your training will be aerobic in nature. Functional Threshold Power intervals around 100% of your threshold make up the bulk of your aerobic training. Continue building neuromuscular conditioning with superspin work. Add in some singlespeed style workouts to simulate the changes in speed during a track event.

The remaining 30%-40% of your training will focus on anaerobic work. During the build phase, you'll start adding track starts (sprints from a standing stop in a big gear) and track sprints (winding up the pedals and sprinting from a constant speed.). These intervals will begin training the necessary energy systems to start a race and finish a race. It is also important to add some repeated Zone 6 efforts to mimic the ability to ride a hard lap. Efforts like 30 second on/30 seconds off for 5 minutes are a good place to start.

Track Cycling Peak Phase Training

Free Download Program Performance Cycling Training Programs

During the peak phase, you need to focus on reducing your fatigue and increasing your form. This means you'll cut down on your volume significantly and ramp up the intensity of your remaining training time. Interval workouts should be short (no more than an hour) and intense (around 80-90 TSS in that hour.)

The decreased volume of training allows for massively increased rest in between workouts. By your target race, the increased rest should reduce your fatigue and leave you feeling fresh. The increased intensity of the remaining interval work will maintain your racing edge and keep your body ready to perform.

Track Cycling Resources

For a great selection of track cycling gear, you can shop BLS or The Velodrome Shop.

If you're looking for help with strength training and core stability training, check out my Raw Strength program and Unbreakable Core Stability program.

To build some fitness that will help you handle crit racing or track racing, check out my Advanced Full Season training solution and my Crit module.