Road bike training plan: The endurance pace
The basic load of all plans is the GA1 range. This covers a wide range with 55 to 77 per cent of the power at the FTP threshold. If no power meter measures your performance in watts: training in this zone leaves enough room for chats with fellow cyclists. Smooth at the lower end, shorter sets at the upper end. For shorter training sessions, choose a pace in the upper GA1 range. For longer sessions of three hours or more, aim for the centre or even the lower end of the zone.
The pace must be sustainable for the current fitness level. Small changes can have a big effect. If three or four hours seem very hard, simply reduce your performance by ten per cent; this should enable you to complete the distance without any problems. Intervals - phases with more intensive exertion - are embedded in the basic tempo and displayed with times in minutes or seconds and the colour code corresponding to the training zone. The cadence should always be relaxed (target: 90-100 rpm on flat terrain, 80-90 rpm on hills), unless otherwise specified.
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Road bike training plan: Key training sessions
The essential training sessions and fitness boosters with regard to specific competition goals:
Reduce lactate formation - reformat muscles
Strength-based intervals at 40-60 rpm in the sweet spot between GA2 and EB switch the fast muscle fibres to endurance and reduce the rate of lactate formation. This increases endurance performance. Ride for the same length of time in GA1 between the intervals.
Continuous power - be fast for longer
2 x 45 minutes at a high, steady endurance pace on the mountain in the sweet spot range between GA2 and EB (90 % FTP). Important pacing exercise to realistically estimate the maximum competition speed.
Climb better - threshold intervals on the mountain
Four 10-minute intervals in the EB development zone (100 % FTP), easy pedalling: 85-90 rpm. Completely recover between the intervals.
Shifting limits - VO2max intervals
12 x 30 seconds in the VO2max range - at around 120% of FTP - followed by 30 seconds of recovery in the GA1 range. There are also 4 x 4-minute VO2max intervals. Recover fully between these.
Intervals for breakaway attempts in races
Start hard four times in the AK range and run at a high pace for two minutes, followed by three minutes of consolidation in the EB (at 95% FTP). Recover fully between the intervals.
Sprints
Push hard six times - either flat or uphill and sprint for 10 seconds. Variation: Sprint in a seated position, a technique to set yourself off inconspicuously. Recover fully between sprints (6-10 minutes).
