Professional cyclist training programs

PR your goal-event with truly personalized training, intelligently customized to you and your performance. Reach your goals with an Adaptive Training plan, designed specifically for you and continually adapted to your needs.

Simply enter your upcoming events, how much you can train and when you want to do it, and Plan Builder takes care of the rest. You have strengths, weaknesses, and real-world limitations. Adaptive Training analyzes your performance after every workout and automatically adjusts your cycling training plan in response.

And if you miss workouts due to illness or scheduling conflicts, Adaptive Training adjusts for that, too. Whatever your goals in road racing, triathlon, or off-road, our machine learning-optimized cycling training plans will help you reach them.

Long climbs, rolling hills, flat TTs and technical criteriums. Get personalized training designed to make you a faster road racer. Climbing Road Race. Gran Fondo. Rolling Road Race. Time Trial. Todd M. TrainerRoad Athlete. Swim, bike, and run faster with science-based training for all disciplines of triathlon. Full-Distance Triathlon. Half-Distance Triathlon.

Olympic Distance Triathlon. Sprint Distance Triathlon. Krista W. Proven training designed for the high-intensity demands of off-road racing. Cross-Country Marathon. Cross-Country Olympic. Short Track Cross-Country. Keith R. We use the latest scientific research, data from millions of workouts, and the power of machine learning to constantly optimize your cycling training for you and your goals. All of your training plans are divided into Base, Build, and Specialty Phases, making it easy to lay groundwork, build fitness or specialize the fitness you already have for your goal event.

The foundation of any successful cycling training plan is established during the Base Phase. The more base fitness you have, the higher you can build your FTP. The most efficient way to do this for the majority of cyclists is through Sweet Spot Base. Building a big base takes time and that's why we are talking about it in August. How much time? Athlete's could build less base but they will be less fast. Those that carve out the time including the time to lift beforehand are the ones that reach their potential.

The athletes that shortcut their 'base' are the ones that miss the opportunity to perform with a hemi-powered aerobic engine. This is the final phase of the off season where we dot the "i"s and cross the "t"s.

By this time frame we have identified what kind of races and events the athlete will compete in and we prescribe intervals to increase their ability to make power for the durations specific to performing well in those events. Aka race winning power output. We employ a race specific interval training program to take athletes to their next level.

For those with powermeters, these are the workouts we'll monitor closely to measure improvement and stay on top of fatigue. As an example, for athletes whose goals involve criteriums we'll work heavily on their anaerobic power outputs.

For time trialists, we'll concentrate on threshold intervals down in the athlete's aerodynamic position on the time trial bike. Lastly, this is the phase where we'll prescribe a field test or have athletes come into the lab to determine their maximal lactate steady state MLSS. When the off season is all said and done, athletes begin the cycling season with an increased FTP Functional Threshold Power and an increased ability to produce power specific to their goals.

Additionally, athlete's are more confident and optimistic about the season and are likely to enjoy the sport more. Like Watts in your inbox. This session has the additional benefit of teaching your body to work hard while fatigued.

Make sure you hit the required duration. VO2 Max: These is maximal aerobic intensity, lasting between two and five minutes. These intervals are intended to increase VO2max — your maximum rate of oxygen uptake. Note: It takes a minute or two for heart rate to reach its VO2max level, so do not rely on average HR in these intervals. This is not a full-out sprint; it is more like an effort to jump on to a passing wheel or accelerate over the top of a hill.

After the burst, return to a solid steady state effort. Tolerance Efforts: These efforts develop your capacity to endure prolonged high intensity without fading. This is achieved by completing short durations at a high intensity to accumulate a high lactate state, followed by a short recovery period, inducing oxygen debt and speeding up recovery.

Cycling Weekly provides these training plans in collaboration with Dig Deep Coaching — a global coaching company that works with athletes of all levels across road, track, cyclo-cross and MTB. Whether you are taking part in your first ever Gran Fondo or aiming to compete in the professional peloton, Dig Deep Coaching offers personal coaching to help you build your training around your lifestyle and make sure every pedal stroke counts.

Founded in , Cycling Weekly and its team of expert journalists brings cyclists in-depth reviews, extensive coverage of both professional and domestic racing, as well as fitness advice and 'brew a cuppa and put your feet up' features. Cycling Weekly serves its audience across a range of platforms, from good old-fashioned print to online journalism, and video. Struggling to enjoy your riding through the winter? Here's how to live in the moment and fall in love with riding all over again.

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They might do a petit peak in the preceding months, but this will be very much as part of the journey to maximum fitness once the Tour hits the Alpes or Pyrenees in the second or third week of July. It should come as no surprise that pro cyclists do this.

The classic example of specificity being crucial to winning a bike race is the need for the winner of the Tour de France to achieve a particular balance of power and weight in order to distance his rivals in the high Alpes or keep them in reach if he plans to beat them in the time trial.

Notwithstanding his current travails, Bradley Wiggins him again is a great example of specificity in action or rather his performances are. In , in order to win the Tour, Wiggins had to lose significant amounts of weight including superflous muscle and train for long efforts of climbing, interspersed with bursts of explosive power to chase down rivals not his strongpoint.

Fast forward four years. Wiggins had trained so successfully for the 4km team pursuit on the track in Rio that he rode longer turns on the front than his world class team-mates and, certainly in warm up events, was at risk of riding away from them.

His stage-race fitness was leagues behind is all-conquering track pursuit form. He even had to run up one of the hills rather than ride it …. Many of the most successful professional cyclists and indeed any successful athlete train with a level of steely determination that puts us mere mortals to shame.

Daley Thompson renowned pro cyclist — look him up used to train on Christmas Day, simply because it allowed him to say that none of his rivals had trained more than him when it came to the Olympics. Mind you, that might not have been a demonstration of steely determination. Perhaps he was simply on a jour sans ….

Pro cyclists and their coaches are not afraid to change things in order to eke out additional performance improvement. Gone are the days mostly when French pro cyclists would not eat green salad leaves for fear of the untold damage that it would place upon their legs no, me neither…. Nibali showed that even at 31 and with overall wins in all three Grand Tours, he is prepared to try something new in order to improve his performance.

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