That would be great: sprinting for points in the 50-kilometre criterium race in April and being among the front runners in the 200-kilometre marathon in October. But as much as you would like to be in top form in every sub-discipline and preferably all year round, it's not possible. Cycling is too multifaceted in its demands - and humans are not machines. The best chance of successfully completing a cycling marathon is to train specifically for it.
That's why we present three performance groups here - the beginner, the finisher and the best time chaser. With the four-week plans specially designed for these performance levels, you can optimally prepare for your season's highlight.
Regardless of the training content, the basic structure is relatively standardised for the three performance classes. During the intensive phases, the intensity and scope of training increasingly merge, with long and intensive units characterising competition preparation. During the regenerative days, sustained strength is built up, whereby active recovery is preferable to absolute standstill.
All three groups focus on two training blocks in which clear stimuli are set and which are flanked by regeneration phases: The endurance phase and the intensity phase before the competition provide the finishing touches. Here, what you can do well becomes even better, while active recovery before, after and between these blocks turns all the training into fresh strength and fitness for the competition.
In the free PDF download you will find the training planners for beginners, finishers and best time chasers.
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