Turbo road bike training for the start of the season - How to get fit for the road bike season in 4 weeks

Too many kilos on the scales and too little pressure on the pedals? Give yourself a jolt and live like an athlete for four weeks. The goal: cycle 100 kilometres without falling into a coma. In this way, you will create the basis for more - at home, alongside your job and family. Want to bet that you will then be able to set your sights on bigger goals in a relaxed manner?

Our compact programme challenges the body all round and catapults your road bike fitness to a good level. The most important ingredients for getting a lot of exercise in a manageable amount of time are similar to those that apply to any endurance training programme: train continuously and with variety, increase slowly, observe recovery times. Eat smart. The compact training plan divides the training into many small units. This is easier to cope with than sporadic violent action - especially after a long winter break. Circuit training sustainably increases energy turnover and helps to lose fat and build muscle. To support the process, we provide guidance on what to eat and when, so that you don't run out of juice and recovery is as fast as possible.

Eat smart - how to support your training

Reduce carbohydrates in favour of protein - for example, meat/fish and vegetables at lunchtime instead of pasta. Exception: After longer training sessions (longer than 1.5 hours), eat a carbohydrate-rich meal within an hour. Eat a snack 2 to 3 hours before evening training sessions. Drink a recovery shake containing protein after all training sessions that noticeably challenge the muscles. Cut out junk food and halve alcohol.

Five elements of the training plan

- Circuit training: Exercise intensively at a rhythm of 30/30 to 40/20 seconds and include exercises for the upper body. Your heart rate should be really high. Training duration: 15 minutes. Follow this with 15 minutes of strength and flexibility training.

- Cycle training - Tempo: Run at a relaxed pace for 10 to 15 minutes and then maintain a consistently high basic pace for 20 to 40 minutes without completely exhausting yourself. Puff deeply, but don't pant.

- Bike training - sprint: Easy endurance training with a few short six-second sprints - ride them all the way! Take a six-minute break between sprints.

- Bike training - Climbing: After rolling in, cycle uphill several times at a fast but controlled pace; breathe deeply and rhythmically.

- Bike training - endurance, long distances: Ride evenly without many power peaks - i.e. rather flat. Easy pace, calm breathing. Eat or drink 40-60 grams of carbohydrates per hour. Eat a carbohydrate-rich meal soon after training.

TIP: Use the journey to work for short sessions!