Acting according to plan without following a plan? That sounds contradictory, and it is. But the plan can also be a loose framework. If you don't want to stick to a plan day after day, here is the basic structure for improving your form on the road bike. The most important principles of endurance training are continuity and variety. The freely chosen pace according to your mood is usually a medium one - this does not offer much variety. Depending on your temperament, this medium pace is also usually a little too fast for a sensible build-up of form. We also tend to always do similar laps, because humans are creatures of habit.
Vary road bike training
This leads to monotonous stress that offers the body few stimuli. It is therefore worth breaking out of the rut. This means cycling further and sometimes faster than usual, sometimes uphill, sometimes flat. The topography alone inevitably provides different stimuli. The speed we can achieve on the bike varies enormously and ranges from a stroll to a race. Long distances can be travelled easily, as the bike carries our body weight. Cycling for a whole day? It's possible, even without special preparation. When in doubt, it's not the distance or duration that slows us down, but the pace or how hard we sit. If the pace is too fast, your strength will inevitably dwindle - especially if you don't refuel enough. So here are the most important principles for "free" training:
1. drive slower, but for longer
This automatically lays the foundations for better fitness. So that things don't get too boring, it's best to try out new routes from time to time - for example, simply cycle your usual home circuit in the opposite direction. And then head towards the horizon. For example, cycle in one direction all day and then take the train back. Or plan an overnight stay and do a long round trip from door to door. The following applies to these long journeys: slow down, don't forget to eat, increase slowly.
2. drive really fast from time to time
The longer distances counteract short journeys, where the limits of performance are sometimes tested. The principle here: if fast, then really fast. That's fun too! And it brings something! Because it's not just about a slightly higher basic speed, but about riding really fast in sections. This contrast - slow for longer vs. really fast from time to time - results in the desired, different training stimuli to become a better cyclist. To improve motivation, it helps to set yourself a specific goal. Every training session is more meaningful with a clear goal in mind. That's why it's best to choose an appealing event and sign up for it. Then you'll know why you're getting on your bike.
The mix of road bike training makes the difference
Effective training starts with three sessions a week, four or five would be even better for building up your fitness. If you don't want to follow a set plan, you can put together your own training programme using our rules of thumb. Two aspects are important: Continuity and changing loads. Don't always do the same thing - otherwise your body will quickly get used to it. And don't always ride at full throttle. Calm training should predominate in the training mix. However, easy does not mean not exerting yourself at all. For shorter distances, the basic pace should be such that you can still talk in short sentences; for very long distances, more extensive conversations may still be possible.
First training
One hour of "shooting" - preferably on a hilly route with a few shorter climbs: ride in at a relaxed pace for a quarter of an hour, then increase the speed and bang up a climb lasting around four minutes at maximum speed (red zone) several times - about four times. At the end, take it easy for a quarter of an hour to speed up your recovery.
Second training session
Cycle for one and a half to two hours. Tackle three longer climbs of 10 to 15 minutes (or flat sections) at an increased endurance pace (threshold pace). Recover fully in between.
Third training session
Endurance ride. Ideally over three or more hours. A basic pace, avoid speed peaks, especially at the beginning. This can be done for hours with food intake. To prepare well for really long (all-day) rides, you should do seven of these longer training sessions beforehand. If there is more time for training during the week, this should also consist of endurance training in the basic area; other sports are welcome as compensation.
The training time can also be spread over several shorter journeys, for example when commuting. The principle remains the same. Slowly increase the weekly training time. After three weeks, insert an easier week. Then repeat the programme. Older athletes can shorten the recovery rhythm to 2:1, i.e. after two weeks of training that builds up, insert a quieter week. After six to eight weeks, you should notice the first gains in form and fitness.
Free road bike training: sample week
Training build-up over several weeks
