Road bike training: The basic plans
The basic training plans provide you with a good basis for preparing even more specifically with the help of race plans. They also include role training sessions during the week. Both plans are dominated by basic training - large volumes at a moderate pace (see: "The annual plan and training zones"). What counts here is continuity and slowly increasing the load. It's not about being the spring champion. Take the time to slowly get into the swing of things.
>> The explanation of the symbols and how to read the units of the day can be found at the bottom of the article.
Training plan A: Fast and dynamic
Basic plan A for road bike training prepares you to take part in everyman races and the like, you learn a dynamic riding style with speed peaks. The plan involves an average of eight training hours per week, including two strength training sessions. Novices should learn free weight training under supervision. If you want to invest less time, you can reduce to four training sessions per week.
>> Key training with this plan: long sessions at the weekend and V02max intervals
Key training sessions are the contents you should not do without, because they make you fit for your specific goals. (see also at the end of the article)
Training plan B: Continuous power
Basic Plan B prepares you for cycling marathons and the like - i.e. for consistent continuous stress in road bike training. Five cycling sessions per week, including three roller training sessions, comprise an average of 9.5 hours. We recommend short additional units for core strength, which can be freely distributed. The training sessions at the weekend last up to 4.5 hours - these are the key workouts in this basic plan, so they have top priority. If you have more time - or are aiming for a much longer race - you can extend these key training sessions further.
If you are short of time or have shorter races, you can also shorten the weekend sessions. You can also complete just four sessions per week in your road bike training, but you should only keep the long key training sessions. Fasting training on the roller helps to boost your fat metabolism. With the respective basic plan in your legs, you should have laid the foundation for hours of cycling. You should then be able to easily manage 100 to 150 kilometres. Continue with training camp or competition plans.
>> Key training with this planThreshold and sweet spot intervals
Key training sessions are the contents you should not do without, because they make you fit for your specific goals. (see also at the end of the article)
The basic plans at a glance
Road bike training: How to read the units of the day
You train according to times in hours, minutes and seconds. The plan initially shows the total training time for each training day, the colour of which also indicates the basic pace: it is always in the basic range 1 (medium green). Embedded in this are various time intervals (different coloured boxes) that you ride at a higher speed.
Contents of the key training sessions
Key training sessions are the content that you should not miss out on because they make you fit for your specific goals. Key workouts can include special interval forms or have a special basic form, such as fasting and group training.
