Road bike training plan: Three training phases
1. loading: dosed and smart
Training means putting the body under (positive) stress. Endurance training should involve at least three sessions per week. Continuity is more important than individual efforts. Targeted fatigue sets the stimuli for the desired adaptation. The stimulus results from the length and intensity of the exercise. In this case, length means time - the kilometres don't matter. The intensity can be expressed in pedalling power in watts, measured by the Smarttrainer or power meter on the bike.
It would be wrong to always pedal at full power, which is why we divide the load into training zones. The linchpin of all training zones in the TOUR planner is the FTP performance (see below). Everything else is derived from this. Indirectly, the load can also be mapped via the associated heart rate - especially for longer training sessions in the endurance zone (the green to yellow area of the training zones).
2. recovery: part of the training
No performance gains without recovery! Fortunately, the body recovers quickly. Easy endurance training is digested the next day. Particularly long or particularly intensive training requires 48 hours or more for complete recovery. However, this is not always desirable. Training for several days in a row is also part of the training concept, as the cumulative load also increases the stimulus. Endurance can be trained at any time, even when you are pre-fatigued, but you will lack the necessary freshness for demanding training programmes. Recovery begins with the meal after exercise; nutrition and sleep are essential components of successful regeneration.
3. repeat: To a new one
The planned coordination of exertion and recovery affects all periods - within a training session, between training days and between training weeks. This is why the competition plans also include recovery weeks. As the ability to recover is very individual, one plan cannot be ideal for all athletes. Listen to yourself! Your body should feel good before hard training sessions. If you don't feel fresh enough for a hard training session or the wattage values are not achievable, it is better to take a day off or replace the intensive training session with a lighter one.
The principle of supercompensation
Each fatigue is followed by a recovery that increases the capacity for the next effort. This is how you improve over weeks, months and even years. The first changes in endurance capacity can be expected after six weeks. Finding the optimum individual dosage of load and relief is an art. Another is to find new training stimuli to overcome stagnation.
The basics of road bike training: the right pace
How fast? Always riding at full throttle is not the best strategy for getting better. Training needs to be measured. We describe how to do this here.
The human machine is fuelled by various energy sources. The aerobic and anaerobic systems work hand in hand and enable us to sprint with power for short periods of time and to compete in epic marathons. In endurance training, the aerobic metabolism dominates. This system provides the energy for long distances and takes up most of the training time.
The anaerobic system provides high short-term power. We use the intensity of the training to control which system is activated and to what extent. Important: If we train a lot in the red zone, we improve our short-term power, but at the same time impair our long-term performance. It would therefore be counterproductive to train too much for long races. On the other hand, short-term power is important to prevail in classic cycling races. Finding the right load mix for the planned race is therefore the great art.
Rev counter to determine the training intensity
The rev counter shows how we divide the training zones relative to the FTP performance (one hour maximum):
In the centre position of our power display is the FTP power, which by definition is the maximum power that is possible over one hour. To the left of this is the endurance range, divided into three zones, and to the right is the short-term range, also divided into three zones.
Green area
The compensation area is used for recovery. The GA1 area is the main training area. This is where the foundations are laid and where most of the time is spent. At the upper end of GA1, the training is quite demanding, especially if it lasts several hours. The energy flow is already considerable here. This intensifies further in GA2, where the endurance training is intense and becomes tough in the long term. Long intervals are still possible. The sweet spot is the border between green and yellow. This area is the realistic upper endurance limit for longer-term performance, for example repeated cycling up long inclines.
Development area (EB)/FTP threshold
The aerobic/anaerobic transition zone. This involves more intensive intervals, typically up to ten minutes in length. If all capacities are fully utilised, the pace can be sustained for one hour.
Red area
The aerobic capacity (VO2max) is the zone in which the maximum oxygen uptake occurs. Intensive stimuli are possible here to increase maximum oxygen uptake. At the upper end of this range, a maximum interval duration of four minutes is typical. However, we also use 30-second intervals with incomplete recovery. Anaerobic capacity (AC) comprises short-term power up to two minutes. Crossers decide races in this area. Above this is the zone for sprints - 30 seconds of exertion or less.
