The number one tip for training is to always make cycling fun and enjoyable.
When you start a cycle training program, you need to start with a base. This is one of the hardest stages to remain focused on because it can seem boring, but it has the biggest impact on how good you are going to be in your cycling career. By building the correct base, you are going to be able to draw on that muscle memory in long and hard races. When starting your racing career, this stage can last for the first 6-12 months and then it is something you revisit every year in the off season. In the base building phase, you keep your heart rate low and focus on long kilometers. This enables you to find an efficient pedal stroke and prepare your body for long periods on the bike.
In the next post, we will find out how to calculate the correct heart rate zones for base building and discover some good rides for base training. Stay tuned...
Matt Hickey
Training Plan
We have set out a training plan (for Kiwi) designed for an intermediate level cyclist. This plan is the platform for which all our development in cycling specific and overall body conditioning will be performed. The goal is to provide a plan which is achievable, fun and varied.
Weekly Layout
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Morning |
Range Repeats 3 Times, Low HR |
Town Loop 60km |
Personal Trainer Weights/Strength |
Out of Town Loop 60-80km |
Personal Trainer Weights/Strength |
Pre-Club Ride (1hr) Club Ride (1hr) |
Long Ride (100km+) Low HR |
| Afternoon |
Bikeline Spin Session |
Yoga Session |
Rollers / Velodrome (1hr) Low HR |
Yoga Session | |||
| Workout Focus | Cycling Focus | ||||||
| Month 1 | Prep Phase | Low Weights | High Reps | Technique | Stetching | Base Building | |
| Month 2 | Prep Phase | Base Building | |||||
| Month 3 | Prep Phase | Base Building | |||||
| Month 4 | Max Transition Phase | Increase Weight | Medium Reps | 60% RM | Long Recovery | Base Building | |
| Month 5 | Max Transition Phase | Base Building | |||||
| Month 6 | Max Strength Phase | Max Weight | Low Reps | Plyometrics | Long Recovery | Base Building | |
| Month 7 | Max Strength Phase | Power | |||||
| Month 8 | Max Strength Phase | Speed/Cadence | |||||
| Month 9 | Strength Maintenance Phase | Plyometrics | Med Reps | 60% RM | Medium Recovery | Climbing | |
| Month 10 | Strength Maintenance Phase | Endurance | |||||
| Month 11 | Strength Maintenance Phase | Sprinting | |||||
| Month 12 | Strength Maintenance Phase | Base Building |
Within the weekly layout, specific training techniques are used to get the maximum benefit out of the cycling and gym/personal training sessions. For example, in the Cycling - Sprint phase for a Monday, short sprint intervals on the Range Repeats will be used. This is also true with the gym sessions, were explosive exercises such as box jumps will be used to increase the cyclists sprinting ability.
This session as been designed specifically for Kiwi, but can be used as a guide for anyone wanting a more developed cycling program.
Matt Hickey is a keen cyclist and has an interest is sports fitness & nutrition. Wendy Norgren is currently studying for a Cert IV in Personal Fitness and has set the Gym / Personal Training workouts. If you are interested in a personal training session, please see the link below.
For more information, please contact us via the Contact Us page.