Rider Manual - Cycling Training Guidelines: The Training Plan

Table of Contents:

1. Getting Started
2. Types of Training Rides
3. Intensity
4. Warm Up and Warm Down
5. Group Riding
6. The Training Plan
7. Nutrition
8. Conclusion

Transition Phase (2-4 weeks):
The Transition Phase is for when you first start back into training again. In this phase you are looking to get back into the groove of training and build some consistency and frequency into your training plan. You need to start training at a length of time that you can comfortably complete and at an easy to steady effort level, you can then add 10%/week to your volume, but maintain the easy to steady effort level. This phase is only necessary for those athletes who have done limited training in the previous 4-6weeks, if you have been training consistently in this time you can move to the Base Phase. The length of this phase will depend on your athletic history, the more of a beginner you are the longer it needs to last.

The goal in this phase is to build up to riding 2-4 days a week for 30-60min with some additional cross training.

Base Phase (Jan-April):
This is the longest phase and where you will slowly be building your endurance to handle the biggest months of training in June and July. At the end of your Transition Phase you should have a recovery week then start into your Build Phase. In this phase you will increase your volume (amount of training/week) as well as frequency (number of rides/week) and also start to add in some intensity. For those in cool climates in the beginning (Feb, March) you can do your intense workouts in a spin class or on an indoor trainer.

In this phase you will want to build up to riding 3-5 days/ week with 1-2 intense workouts and 1 long ride, you can also include 1-2 days of cross training.

During this phase you will also need to start incorporating build and recovery weeks. A build week is when you are providing an overload to your system and you will have a week with increased volume and/or intensity. Each successive build week needs to be a little tougher, so a little longer ride, or an interval or 2 more in your interval workout. The recovery week is about rest! Your volume should be cut to 50-75% of your build weeks and you should eliminate any intensity above a steady effort level, the goal of these weeks are to allow your body to adapt and get fitter and to give yourself a mental break from the harder build weeks. 3 weeks of build followed by a recovery week is a good  place to start for most athletes but you may find you need more recovery (2 and 1) or you can handle a bit more build (4 and 1). When you start back to building after your recovery week you can aim for the same volume and intensity you did in the second of your previous 3 build weeks. Always remember recovery is as important as hard training though!

Preparation Phase (May-June):
The Preparation Phase is where you will do your longest and hardest training. This period is when you will see your greatest volume (and the weather is nicer now as well, it makes it easier) and your program should include back to back long rides on some weekends to help prepare you properly for the Tour For Kids.

You should aim to be riding 3-6 days/ week with 1-2 intense workouts and 2 long rides; you can also include 1-2 days of cross training. More experienced riders can have 2 intensity sessions during the week and 2 long rides, while less experienced riders should aim for 1 intensity session, 1 endurance ride and 1 or 2 long rides.

This phase is the same as the Base Phase in terms of build and recovery weeks.

For 100 Km riders, your long ride should slowly build to 110+ Km. For full stage riders, slowly build your long rides up to the distance you will be riding and on similar terrain. For multiple day riders you should build up your weekend workouts so that you can ride back-to-back days of 5+ hours.

Taper Phase (July–Tour For Kids):
The Taper Phase is where you start to back off on your training to allow your body to rest and recuperate for the big weekend.

This phase will last 1-2weeks and your longest ride should occur at least 2 weeks before the Tour weekend. In this phase you will maintain frequency (riding 3-6 days/week) but cut back on volume and intensity, volume is what will be cut the most (down 35-50%) as we allow your body to rest and reenergize before the Tour.