Road bike training - "Training light"
You don't just want to ride along, but have more fun on your laps? Or even take part in a marathon, an RTF or an amateur race - and finish, at least? Then you should follow a few rules of thumb that are guaranteed to improve your performance on the bike without having to follow a special training plan day after day.
Set ambitious but achievable goals
Only those who set themselves a goal will remain motivated enough to train regularly. That's why you should start by setting a binding goal. This could be a competition, a cycle tour (RTF), a crossing of the Alps - whatever. For races and granfondos, you should remember to register early.
Good, i.e. motivating, goals are those that are challenging and measurable. For example, a distance that you can't do off the cuff, a race that is particularly challenging, a speed that you haven't yet mastered.
Only an ambitious goal will keep you on course: every time you get in the saddle, you know why. On the other hand, the goal must not be utopian. You won't take part in the Tour de France in the summer just because you set yourself this goal. Nevertheless, a young rider can draw motivation from this long-term goal.
Measurable goals are time targets or rankings: for example, finishing a marathon in under ten hours or achieving a ranking in the top 100. Your goal becomes binding if you tell others about it or even announce it publicly, like our protagonist Joe Ramming, who has set himself the Ötztal Cycle Marathon.
Observe the seasons
Don't wear the same boots all year round, but adapt to the seasons. Take it easy in winter - especially if you haven't set yourself any particular goals in the cold season - and take a faster and more extensive approach in the warmer half of the year. But also create variety within the seasons in terms of route and pace.
Follow a rough plan
To make progress, the most important thing is that you ride regularly. The second most important thing is to vary the volume and pace, i.e. the duration and intensity of your rides. And if you manage to do this in a certain sequence, you will already have a loose training plan without having to fulfil overly detailed specifications. As a general rule, you should complete the majority of your rides, around 80 per cent, at a basic pace.
Otherwise, you should try to complete the following journeys within a week:
>> Ride long and slow once a week (at least 3 hours), focussing on basic speed. TipMake one fixed appointment per week for a longer group ride. Easy in winter, faster in summer. When it's cold and wet: off-road.
>> Cycle once a week for a medium length (1.5 to 2 hours) at a slightly higher basic pace. Ride up 2 to 3 longer climbs of 10 minutes in a controlled and brisk manner without panting (threshold pace).
>> Go "shooting" once a week (1 to 1.5 hours). Climb short inclines of around 4 minutes as quickly as possible at maximum speed; consciously test the limits of your own performance.
Road bike training: Example weekly plan light
You can fill up the sports week with more easy endurance rides or other sports. If you train indoors, you can keep the rides a third shorter because the rolling times are largely eliminated. If you manage to complete this rough weekly plan 6 to 8 times in a row, you will improve noticeably - regardless of the goal you have set yourself. After three repetitions in the fourth week, cut back a little.
