The good news first: the minimum effort required for predictable progress is manageable. Training three times a week - with some structure, but without pedantic micro-control. Continuity is more important than individual superhero actions. If you keep up the chain consistently for three months, you will be rewarded with more strength, power and stamina. The most important individual measure is to pick out an event NOW that makes you want to do it and can't be mastered in the blink of an eye without training. This sets the motivational framework, and the rest almost runs itself.
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It is impossible to say in general terms how much of an increase in training is possible in three months, as the individual requirements can vary greatly. But one thing is clear: there is enough time for real physiological adaptations, which is why goals that currently seem two sizes too big are achievable.
We make concrete suggestions on what to do in the three months in order to be well prepared to take part in marathons or other events for everyone in the summer. To do this, we divide the time into three phases that build on each other, but are also suitable as a timetable in their own right, for example if you want to start later.
The three phases of the training plan
- Get rolling and lay a foundation
- Build up speed, improve fatigue resistance
- Intensification of the competition
We show the main focus of the content, but leave enough room for individualisation, such as increasing the training times. This allows the crash plan to be adapted to different fitness levels. We use a simple speed traffic light to characterise the intensity ranges for athletes who train according to intuition rather than with the support of a heart rate monitor or even a power meter:
- Basic speed This should be possible for hours, short conversations are possible. The load is adjusted slightly depending on the length
- Threshold speed 10 to 30 minutes intensive, typical for medium-length climbs
- Top speed Over four minutes, typical for short, steep inclines
The endurance box of tricks for training
Top endurance requires diligence and continuity. But how do you do that? Here are the best tips for fitting more training into your available time and prioritising your training.
Continuity The most important building block, non-negotiable. Doing nothing means going backwards. This does not mean having to train every day, recovery time is important. But regularity is more important than individual feats of strength. The basis is therefore a weekly plan with at least three, but preferably four or five training sessions per week.
Training camp (1-2 weeks) The form booster par excellence and the most efficient method of focussing training time and triggering adaptations in the body. Main advantage: clear focus on the sport. The classic is a spring camp to rack up the kilometres. However, training camps can always be interspersed; the focus changes over the course of the season and becomes increasingly specific towards the competition. Prerequisite: riding for four hours at a basic pace should not be a problem.
Weekend endurance camp (2.5 days) The most concise form of training camp starts on your own doorstep as a round trip: Friday afternoon on the bike and off towards the horizon. Overnight stay in a hotel. The next day, a long stage to the second hotel. Return home on Sunday with minimal luggage - rucksack or saddle bag. If you like it purist, bivouac at the side of the road. This is a great way to make serious kilometres. Two weekend camps in a row plus a training block in between are on a par with a "real" training camp.
Commuting (three to four times a week) This saves time and makes more training possible. Cycle to work, easy to get there, with an extra lap back - this adds up to plenty of kilometres and the additional time required is manageable.
Training zones according to FTP*
If you train according to watts, you can divide up your training more precisely and customise your intervals. The training zones can be defined based on the FTP:
- Compensation range to 55 per cent of the FTP, is used for recovery
- Basic endurance 1 up to 77 per cent of FTP, basic pace of all workouts
- Basic endurance 2 up to 90 per cent of FTP, speed training, long intervals
- Development area up to 105 per cent of the FTP, threshold speed, max. one hour
- Aerobic capacity up to 130 per cent of FTP, hard intervals up to max. eight minutes
- Anaerobic capacity up to 180 per cent of FTP, very hard intervals up to a maximum of two minutes
FTP stands for Functional Threshold Power and refers to the average power in watts that a cyclist can constantly maintain for about an hour. It is a key measurement for training control, performance level and the definition of training zones. Increased FTP values correlate with higher performance, usually determined by 20-minute or ramp tests.
8O per cent of the total training is spent on the basics and only a maximum of 20 per cent on the more intensive areas. The heart rate is also suitable for control, but preferably only up to medium intensity because it reacts more slowly.
12-week training plan
Phase 1: Get rolling and lay the foundations
7 to 12 hours or 3 to 5 training sessions per week
| Week 1 | Week 2 | Week 3 | Week 4 | |
| Monday | 30-60 min strength training | 30 min | 30 min | 30 min |
| Tuesday (anaerobic range) | 1.5 hours; including intervals; 3 x 4 minutes, full speed uphill, recover well in between | 2 h, 4 x 4' | 2 h, 4 x 4' | 1,5 h, 4 x 4' |
| Wednesday | optional: 2 hours basic tempo | |||
| Thursday (basic training duration) | 1.5 hours - slightly higher basic speed than on the long journeys | 2 h | 2,5 h | 2 h |
| Friday | 30-60 min strength training | 30 min | 30 min | 30 min |
| Saturday | optional 2 hours basic tempo | |||
| Sunday (basic training duration GA) | 3+x hours flat to undulating easy basic pace | 3.5 + x h | 4 + x h | 3 + x h |
| Total | around 7 hours | 8,5 h | 9,5 h | 7,5 h |
Phase 2: Build up speed, improve fatigue resistance
9 to 14 hours or 3 to 5 training sessions per week
| Week 5 | Week 6 | Week 7 | Week 8 | |
| Monday | 30-60 minutes of strength training | 30 min | 30 min | 30 mi |
| Tuesday (anaerobic range) | 2 hours; including intervals: 3 x 4 minutes full power uphill, recover well in between | 2 h, 4 x 4' | 2 h, 4 x 4' | 1,5 h, 4 x 4' |
| Wednesday | optional 2 hours basic tempo | |||
| Thursday (development area) | 2 hours; towards the end 1 x 20' fast, but without getting out of breath | 2.5 h, 1 x 30' | 2,5 h, 1 x 40' | 2 h basic pace |
| Friday | 30-60 minutes of strength training | 30 min | 30 min | 30 min |
| Saturday | optional 2 + x hours basic tempo | |||
| Sunday (basic endurance) | 4 + x hours undulating to hilly, basic pace, uphill also in the higher endurance range | 4 + x h | 4 + x h | 3 + x h |
| Total | around 9.5 hours | 8,5 h | 9,5 h | 7,5 h |
Phase 3: Intensification of the competition
9 to 14 hours or 3 to 5 training sessions per week
| Week 9 | Week 10 | Week 11 | Week 12 | |
| Monday | 30-60 minutes of strength training | 30-60 min strength training | 30-60 min strength training | Focus on recovery |
| Tuesday (development area) | 2 hours; including intervals: 3 x 10 minutes uphill at 95% of maximum speed | Development area: 2 hours; including intervals: 5 x 10' uphill at 95% of maximum speed | Basis, 2 h | Basis, 2 h |
| Wednesday | optional 2 hours basic tempo | optional 2 hours basic tempo | optional 2 hours basic tempo | |
| Thursday (development area) | 2 hours; including intervals: 4 x 10 minutes uphill at 95% of maximum speed | Anaerobic range: 2.5 h, at the end 1 x 40' fast | Development area: 2 hours; including intervals: 4 x 10' uphill at 95% of maximum speed | Day 4 before the competition: 2 h, 4 x 4' uphill at 95% of maximum speed |
| Friday | 30-60 minutes of strength training | 30-60 minutes of strength training | 30-60 minutes of strength training | Day 3 and 2 before the competition just recover |
| Saturday | optional 2 + x h basic tempo | optional 2 + x h basic tempo | Basic pace; day 1 before the competition: 1 h short pre-workout, 3 x 1' fast | |
| Sunday (basic endurance) | 4 + x h uphill basic pace, uphill high basic pace with peaks | 3 + x h uphill, basic tempo, uphill high basic tempo with peaks | 3 + x h uphill, basic tempo, uphill high basic tempo with peaks | Competition |
| Total | 9 h | 8,5 h | 8 h | 5 h |
Nutrition
Road cycling is an energy sport. Many hours in the saddle mean a high energy turnover, but do not automatically lead to a dream figure. If you want to lose weight, you need a negative energy balance. Cycling is therefore not a licence to eat without restraint. If you want to train efficiently and lose weight at the same time, you need to reduce your overall carbohydrate intake somewhat, but not skimp on carbohydrates before, during and after training. Good nutrition is important during sport in order to be more efficient and to regenerate more quickly. So:
- Reduce carbohydrates away from sport
- Keep overall energy balance slightly negative
- Eat well during sport in order to be efficient
Recommended nutrition strategy on the bike
The easiest way to stay well fuelled on the go is with energy drinks - you can easily make them yourself, for example with maltodextrin powder. The recommended amount of carbohydrates in grams per hour (KH/h):
- Calm basic training: 30-40 g KH/h
- Intensive training: 60-90 g KH/h
Nutrition tips
- Do not start intensive training with hunger, have a snack/energy drink beforehand
- A milkshake or recovery drink immediately after a hard workout to kick-start regeneration
- Replenish carbohydrate stores soon - important for training the next day
