Cycling Training Plans and Programs

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Cycling training used to be a case of miles, miles and more miles, now things are a bit more scientific, with the use of pulse rate monitors and power cranks.

Now it is possible to train in your country and have your coach on the other side of the world, you can send him all your daily training data, distance, duration, altitude, speed, pulse and power output in watts, all from your bike via the internet, your coach can tell if you are training properly or going to the coffee for too many cakes.

Pulse Monitors

There are many different pulse monitors, some cycling specific and some only read your pulse, and these are good but are an extra thing to clutter up the handlebars on your bike or wrist.

Cycling specific heart rate monitors give much more information at the touch of a button.

Polar, and specially its triathlon heart rate monitor, the Polar S725x is perhaps the most known brand for fitness rate monitors. Most give you information on how far you have gone and how long it has taken you and what speed you were doing, as well your pulse while doing it.

Spend a little more money and your monitor will tell you your altitude, the steepness of the climb, the temperature, pedal revolutions and will work out approximate power out put and you can download all of this too your computer for you or your coach to analyse later.

Power Cranks
These are very expensive piece of kit; you replace the existing cranks on your bike with this special chain-set.

The read out from these special cranks tells you all that the pulse monitor does, plus your power out put and with some power cranks the difference between the left and the right leg. It’s mainly used on cycling high intensity training.

How To Train

The old ways of training as much as you could, made you strong, possibly fast, but definitely tired. These days’ people make more of there time training. You still have to do the miles, but after you have the basic fitness you can turn to specialised training methods.

This is where a pulse monitor can come in helpful. Interval training has been around for years, the best way is to go with a group of others and take turns to ride hard at the front and rest behind, the smaller the group the more times you have to ride hard and less places to hide from the wind.

On your own you can do the same, but you have to pick points were to ride hard and when to rest. With a pulse monitor you have it to tell you when to try hard and when not to and when to go home because you have done enough.

Strength Training

Like in many other sports, having a well body condition is essential to succeed in cycling. There are still lots of riders who haven’t noticed yet how important it is enhancing their strength. The first idea to comes to mind is gaining weight. That’s why riders do not put too much attention to their muscles and never go to gym.

I know you’re not going through bodyweight champs or fitness, but there is a direct relationship between improving pedaling and leg muscles. Read more about strength training for cyclists

How To Measure Submaximal Economy of a Cyclist

Cycling is included within the top 3 aerobic activity sports group. Means that cyclist need to know exactly where aerobic and anaerobic thresholds be.  In the following article I’ve talked about  measures for determining submaximal economy. The most important of those are blood lactate threshold and laboratory based time trials.

Go through the ins and outs of  submaximal economy in cycling

Stages in a Systematic Cycling Training

Any sports activity constitutes a systematic training for the participant to develop body strength, endurance and skill to maximize his capability for winning the competition. A cyclist can understand the principles of training and follow the mentioned guidelines to succeed in this activity. Get guidelines in the forum post entitled which are the stages in a cycling training.


In the following discussion we talk about the idea of overtraining to help you to improve your natural abilities. But you must be careful not to hurt your body with too much time on the bike. If you want to make yourself a better rider, sometimes you end up over training or maybe not.

Read more abou tit, and drop your opinion on the thread entitled  “overtraining good or bad?

Planning Your Cycling Season For The Year

If you want to compete at your top level then your will want to periodize your training. Periodizing your training can be done by planning for the year carefully. Read all info about Mesocycles here .

If you want to submit your questions or opinions about planning a whole season, there is an open thread in the training forum as well: How to plan your cycling season correctly

The main thing is to enjoy your cycling, when it becomes a chore that’s when to stop and do some thing else until you want to ride your bike. Pulse monitors can take the guess work out of training, but you must listen to what you body says, rest when you don’t want to do it and ride hard when you do, but have fun.

There are also some kind of accessories for warming up and body care.

  • Warming Oil : If you are racing or going to be training hard you need to prepare the muscles for the coming efforts, the warming oil helps that preparation for physical activity by increasing blood circulation and oxygenizes the muscle thanks to the presence of Ozonides
  • Reskin BioRacer cycling patches : protecting inner-thigh/buttock areas from irritation and friction

The best way for a successful season is setting a proper training plan. This could be done simply by having a four season cycling training program . However, if you are new on cycling, or have just started riding bikes, and don’t know how to train with some kind of improvement, we HIGHLY recommend reading first our beginners cycling program .

We received an e-mail from a reader who feels that his age (48) is slowing him down and what can he do to combat it. Read what we have to say about age and cycling training.

Winter and Indoor Bike Training

Vartan (one of our newsletter readers) wants some pointers on training on rollers, the do’s and don’ts. We give him and anyone else contemplating home training some help with how you should go about it and warn about the boredom and the heat read more here:

Indoor Cycling Training for the Winter

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