Using a power meter is a great tool for optimizing of your training, but having a good structure on your training is even more important. I have listed some good examples of how a training program can be built:

12 week pre-season training program

12, 14, 16 and 18 hours per week training program

If you think it is cold outside (or if it really is cold outside…) then try one of these indoor cycling programs:

Aerobic and anaerobic programs and more effective aerobic programs.

Comments (1)

This program is an example of how you can plan the final 12 weeks before the race season begins. If you have been lazy during the winter, starting on this program might be a good chance to catch up. If you are able to do12 hours per week training now without problems, there should be a good chance that this program will suit you.

The pre-season program has a very common design with building of aerobic endurance for the first part, then an increasing workload with more training sessions and longer rides and finally the intensive part with more anaerobic intervals and sprints and also a couple of races that should be performed as a part of the pre-season preparation.

Have a look at the complete training program

Comments (5)

This training program is designed for serious riders who already have a solid mileage. I will recommend that you use a heart rate monitor or even better a power meter in your training. During short intervals a heart rate monitor is worth nothing because the reactions from the cardiac system are delayed with a few minutes. People that enter this program should know about the terms overreaching and overtraining.

Have a look at the 18 hours per week training program

Comments (3)

Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.

When using this strength program:

• Warm up before lifting
• Never train to failure
• Use as heavy weights as possible (still no failure training)
• Be explosive in the concentric phase
• Rest periods of at least 2 minutes between sets

Read the full strength training program for cyclists

Comments (9)

This training program is designed for serious riders who already have a solid mileage. I will recommend that you use a heart rate monitor or even better a power meter in your training. During short intervals a heart rate monitor is worth nothing because the reactions from the cardiac system are delayed with a few […]

Comments (1)

For riders winter season is a boring time with indoor training like spinning, home trainer or stationary bicycling. I think it is boring too, so I have invented a couple of training programs which have proved to be very effective and short in time. All of these programs can be done without a heart rate […]

Comments (22)