Cycling races are not solo events. Especially not big everyman races. The pace is always high in large groups. Slipstreaming makes it possible to ride much faster than you would on your own. If you want to survive here, you need good basic fitness, but above all the ability to ride really fast at the right moment: be it to close gaps in the field - "closing holes" in racing jargon - or to get into position. Sprinting power is helpful for moving through the peloton and asserting yourself. Those who react more explosively are back in the slipstream more quickly and can have a say when decisions have to be made.
Training for everyman races: 2 sprint training plans
Both race plans address these characteristics. Plan A averages eight hours of training per week, Plan B twelve hours per week. The structure of both plans is similar, they polarise strongly between a steady pace and pedal-driven top speed. If intervals are on the plan, these usually fall into the red zone from VO2max to sprint. If you haven't done much high-intensity training or cycling before, you first need to learn how to transfer your power to the road: Tighten your shoes, adjust the release force of the pedals harder, grip the handlebars tighter.
Sprinting performance improves rapidly at the beginning because coordination improves quickly. You also need to practise riding in a group. This is why weekly group rides are part of the preparation programme, which playfully strengthen the ability to surf on the rear wheel and ride handlebar to handlebar. After eight weeks and 1,500 to 2,500 kilometres of specific preparation, it's time to clear the ring for the hot dance on the asphalt!
Road bike training plan A (Level 1)
Training for everyman races: Training plan B (Level 2)
