Yesterday I presented a 12 hr pr week training program. Now I will go a step further and present a similar program for 14hr per week. Remember that these programs are only guidelines, and it is strongly recommended to have a solid mileage before you start out. I promise that I will post a beginner´s guide soon. Until then I will recommend beginners to train about 3 times a week.
This training program is designed for serious riders who already have a solid mileage and are ready to spend about 14hr/week on training and races. In this program Tuesday and Thursday are the days for interval training. Mondays and Saturdays are recovery days. I suggest that you do a short 5 min interval the day before the race day. After three weeks’ intensive training I recommend that you take a recovery week with less training, less intervals, but at the same high intensity as usual.
One of the main benefits of this cycling program is that you get a really good structure on your training. Therefore, this program can be used by a wide range of riders with different goals. The common goal is that they want to be strong in the Sunday races and continue to improve their performance throughout the season. With a recovery week every fourth week they will keep a safe distance to overtraining.
Category A and maybe also category B riders need to train more distance than this training program prescribes. In the future I will try to give some advice for these elite guys too.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| app.14hr | 1,5hr recovery | 3,5hr – 3x(3+3)min V02 max |
2,5hr – 4x200m sprint |
3hr – 2x10min AT |
Rest | 1hr easy ride. | Race, 2,5hr. |
| app.14hr | 1,5hr recovery | 3,5hr – 3x5x(40+20)sec. V02 max |
2,5hr – 4x200m sprint |
3hr – 4x(3+3)min V02 max |
Rest | 1hr easy ride. | Race, 2,5hr. |
| app.14hr | 1,5hr recovery | 3,5hr – 2x10min AT |
2,5hr – 4x200m sprint |
3hr – 3x5x(40+20)sec. V02 max |
Rest | 1hr easy ride. | Race, 2,5hr. |
| app.9hr | Rest | 2hr – 2x(3+3)min VO2 max |
1,5hr – 4x150m |
2hr – 2x4x(40×20)min VO2 max |
Rest | 1hr easy ride. | Race, 2,5hr. |
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{ 8 comments… read them below or add one }
A very informative site!
I have a few questions…
1. I notice that the intervals you prescribe include AT, VO2 Max, and what are sometimes called “microintervals” 3 x 5 x(40seconds work, 20 seconds rest). I have been experimenting with the microinterval workouts and would appreciate knowing why you have chosen them.
2. Apart from the interval workouts, at what training intensity is the rest (the majority) of the training time?
thanks
Jeff
Hey Jeff,
Good questions.
1. I like the short 40+20 sec intervals very much because you can train your VO2 max effectively and gain a little boost for your anaerobic pathways. I also believe in making the training very similar to races and I think that races look more like 40+20sec than most other intervals. That is the rule of specificity. I also get more motivated in these short intervals because I know they are good for me, and I am always close to the finish line. 3x5x(40+20) makes 9 minutes at a very high intensity. Some people prefer to do 30+30 seconds intervals, but these intervals are a bit more anaerobic and it is diffucult to get enough time at VO2 max.
2. Anything between 60 and 80 % of VO2 max. On interval days I will prefer to stay closer to 60%. Do not go harder than you are able to maintain the right intensity in the intervals. I have seen many riders go too fast in the time between two interval sessions, resulting in poor quality of the intervals. The majority of time is around 65-75%, but that depends on the rider.
Hi, I’m interested in starting to train on my bike and stumbled on your site but I don’t see any way into what you are talking about. For example what do you mean by ‘solid mileage’? 10 miles a day 50, 100? Could you maybe explain in plain English the acronyms you use? Also if you don’t want to include complete beginners can you point to a site that does. I have got a basic heart rate monitor and would like to start using it to good effect.
All the best from Ireland
Dave
Hi Dave,
Welcome to my website.
This program is not made for beginners. It is a 14 hours per week training program. That is on average 2 hours on the bike per day.
I hope to present some training programs for beginners in the future. It has a high priority for me. Currently there are no specifique programs for beginners, but there are many training tips that can be useful for beginners.
If you have any questions to an article, please make a comment so I can help you.
http://www.training4cyclists.com/sitemap/
Best regards
Jesper
Can you tell me what “AT” stands for?
Thanks
Steven
AT = Anaerobic Threshold (but I don’t use that term anymore). It is an intensity comparable to time trials with a duration of 30-60minutes.
Thanks for this training program. I am not really a beginner but have not been in any really big races, mainly just rides. Currently I ride everyday between 1.5 hours to 3.5 hours (about 225 miles) a week. I am going to start your 12 hour training program for 4 weeks then move up to the 14 hour training and so on. I can’t read your complete training program however, I can just read Monday through Saturday. Sunday is off the edge and I can’t read it. Also do I really need a day off or can that just be an easy spin? I also train with a power tap and would like to increase my power output. My goal is to start next season racing Cat 5 and Cat 4.
Hi, I am 43years I like very much ride my bike but I just have 1.5 hours per day for that.
So what can I do for increase my cycling performence with limit time avaliable.
I am newbie in road bike
Thank a lot n regard’s
Heru