Road bike training for speed addicts
Do you enjoy lawns? Then you've come to the right place. Unlike marathon training plans, which train a high basic pace, these race plans teach you to ride really fast, jump in groups or put on a sprint - skills that are required in classic bike races, but are also fun when you're having a local sign sprint with friends.
A higher top speed also makes it easier for you to get into the slipstream of others and keep it longer - a key skill in any race. Because you can save a lot of energy in the slipstream. If you let go, you often never see the group again. To keep up in fast groups, it is important to be able to react quickly and close small gaps explosively. To do this, you have to learn to ride dynamically.
Road bike training: strength and technique
Of course, these skills are also required in the final sprint. That's why sprint units are also included in the race plans. If you've never trained this before, you'll quickly get better at the beginning simply by improving your muscle control. Sprinting is also a question of technique, not just strength.
Handlebar to handlebar
Regular group rides are a good way to anticipate the race situation. This is the only way to learn to stick to the rear wheel of the rider in front and not get nervous handlebar to handlebar. There should therefore be at least one group ride per week. Alternatively, taking part in a city race series is an opportunity to gain regular racing practice and polish your riding technique. In larger cities, the cycling scene often meets up during the week for the city criterium.
The Level 1 plan is aimed at infrequent riders and newcomers and comprises an average of 8 hours per week. The Level 2 plan comprises 12 hours and is aimed at experienced and frequent drivers.
Road bike training: Race, Level 1
Road bike training: Race, Level 2
The training plans at a glance
How to read the units of the day
You train according to time in hours, minutes and seconds. The plan initially displays the total training time for each training day, the colour of which also indicates the basic pace: with the exception of compensation training, this is (light green) - (light green) always in the basic area 1 (medium green). Embedded in this are various time intervals (different coloured boxes) that you ride at a higher speed.
