Road Racers

Road racers are the most multifaceted of cyclists and their training reflects their diversity. A broad range of physical abilities are needed for road races and criteriums: endurance for races lasting longer than three hours; speed-endurance for pulling , bridging, and breaking away; sprint speed for criteriums, primes, and finishes; and great hill-climbing power. The following program is designed to improve the road racer's fitness in each of these area.

Base Period (November-December)

The Base period lasts eight weeks with most cyclists entering this period in November and ready to move onto the Build period in January. The purpose is to increase strength for later conversion to power, improve endurance, and refine pedaling mechanics.

Base 1 (November)

During the first four weeks of the base preiod, in addition to lifting weights two or three times a week, the road racer should engage in low intensity endurance cross-training activities such as cross-country skiing, snowshoeing, hiking, or running (note that heart rate zones are not the same for all sports). Two times a week, ride the CompuTrainer for endurance.

Road Racer - Base 1

Monday

Strength training.

Tuesday

CompuTrainer: Ride 1-3 hours in 1-2 intensity zones on a course with rolling hills. Use the small chain ring with cadence at about 90rpm. Stay in the saddle on hills to help build hip extension power, but be cautious with your knees.

Wednesday

Strength training or day off.

Thursday

Cross train 1-3 hours; easy.

Friday

Strength training. Same as on Monday.

Saturday

Same as on Tuesday.

Sunday

Cross train 1-3 hours; easy.

Base 2 (December)

In the second four weeks of the Base period, decrease the number of days spent in strength training and general fitness activities while increasing the number of days on the bike to three or four. Endurance rides still comprise the bulk of the workouts, but form workouts using SpinScan are also employed. If you have been racing for less than three years, complete this block twice.

Build Period (January-March and July)

The Build Period is divided into three four-week blocks and is the most stressful of the five periods. During this period weekly training intensity is brought to its highest volume, not necessarily highest intensity, of the year. Be sure to allow for recovery following high quality workouts to avoid overtraining during this period.

Build 1 (January)

The first four-week block is devoted to improving power in preparation for the speed phase of training. Strength training is decreased while endurance is maintained.

During this block, power work gives way to interval training while endurance training becomes more intense, taking on the characteristics of road racing.

Road Racer - Build 2 (February)

Build 3 (March and July)

Build 3 will improve your speed-endurance - the ability to maintain a relatively high intensity for a long time - while improving your climbing. Spring ability and endurance are maintained. Preparation for back to back weekend races and stage racing beg ins. Repeat this block in July, following a week of rest, to rebuild fitness before fall races. If the last part of your race season is criteriums only, use only the "B" week option. Six weeks before a major stage race, repeat this block, making the fi nal two weeks before the race a taper. If you have been racing for less than three years, omit this block.

Peak Period (April and August)

The Peak period will prepare you for competition with race-stress simulations. Rest between high quality workouts is increased as the intensity of training increases. Volume is decreased. In April you may have your first serious races. For a two-peak season, return to this block in August following Build 3.

Race Period (May-June and September)

Emphasis of the Race period is on maintaining high level fitness with a high-quality session at mid-week that focuses on your strengths, and a weekend race or simulation. You must be rested for each of the major races on your schedule. If you have an important stage race coming up, plan ahead so you return to Build 3 six weeks prior to the stage race. Taper for the last two weeks before the race stage.

Recovery Period (October)

Recovery is a time to rest and recover fully from the stresses of the previous race season before starting preparations for another race season. All activities this month are unstructured with the emphasis on enjoyment of other pursuits. The CompuTrainer should be used for fun workouts. This is a time to design workouts for your own training based on what you have learned about your strengths and weaknesses in the previous season.

Mountain Bikers
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