12-Week Advanced Cycling Training Plan
No matter your experience, sometimes you need a nudge in the right direction. Cycling is an excellent form of exercise and cyclists are fortunate to have so much diversity and opportunity to push our bodies to the limit when it comes to training. This advanced 12-week cycling training plan is designed to aid you in achieving your goals.
SUMMARY
- For those already cycling 5+ hours per week who feel like they have plataued
- Competitive cyclists.
- To calculate how many extra calories you need, multiply the distance of your ride by 40-50 calories. For example, for a 50-mile bike ride, you need 2,000 – 2,500 calories
- Timing your refueling on a cycle is imperative to avoid indigestion, solid foods early on and sugary liquid/gels towards the end.
- Weeks 1 – 4, get a feel for the intensity with 8 hours of cycling
- Weeks 5 – 8, up the intensity with more sprints and an elevated heart rate
- Weeks 9 – 11, peak intensity throughout 10 hours of cycling
- Week 12, finish the 12 weeks with plenty of rest.
NUTRITION ADVICE FOR ENDURANCE CYCLING
When getting ready for a training ride or race day, you need to make sure your body has the fuel it needs to reach its full potential. As a cyclist, you can increase your calorie consumption, without gaining weight. That does not mean you can indulge in your favourite takeaway every night; you need to be smart about the additional calories you are putting into your body.
To calculate how many extra calories you need, multiply the distance of your ride by 40-50 calories. For example, for a 50-mile bike ride, you need 2,000 – 2,500 calories.
12-WEEK ADVANCED CYCLING TRAINING
To get the most out of this plan, you will need a heart rate monitor and know your maximum heart rate (MHR = roughly 220 – your age)
- Zone 1: Endurance session at 45-50bpm below your MHR
- Zone 2: Endurance session at 40-45bpm below your MHR
- Zone 3: Endurance session at 30-40bpm below your MHR
- Zone 4: Intensive effort at 25-30bpm below your MHR and just below your lactate threshold
- Zone 5: Intensive effort at 15-25bpm below your MHR and just above your lactate threshold
- Zone 6: Maximum effort at 0-15bpm below your MHR
- Zone 7: Maximum sprinting effort at or just below your MHR
The plan is split into 3 blocks, with the view that your criterium or PB ride is at the end of the 12th week. Adjust the days according to your schedule, but try and keep them consistent, so that your training becomes a regular habit. Embrace and savour rest days, do not be tempted to overtrain at the beginning; this will set you back.
WEEKS 1 – 4
| Day | Duration | Intensity | Instructions |
| Sunday | 3 hrs 30 min | Zone 1 on the flats
Zone 3/4 Climbs Zone 7 Sprints |
Weekly long ride
Incorporate 5 x 10 sec flat out sprints throughout the ride |
| Tuesday | 1 hr 30 min | Zone 1 on the flats
Zone 3 Climbs Zone 7 Sprints |
5 x 10 sec flat out sprints
Go easier on the hills, but attack the sprints |
| Thursday | 1 hr 30 min | Zone 1 on the flats
Zone 3 Climbs Zone 5 – 6 Intervals |
6 x 4 min intervals
Focus on maintaining even effort throughout the intervals |
| Saturday | 1 hr 30 min | Zone 3 throughout | Focus on pedal efficiency and try to maintain the same cadence throughout |
TOTAL CYCLING TIME: 8 HR
WEEKS 5 – 8
| Day | Duration | Intensity | Instructions |
| Sunday | 3 hrs 30 min | Zone 2 on the flats
Zone 4 Climbs Zone 7 Sprints |
Weekly long ride
10 x 10 sec flat out sprints throughout the ride |
| Tuesday | 2 hrs | Zone 2 on the flats
Zone 4 Climbs Zone 7 Sprints |
10 x 10 sec flat out sprints
Go easier on the hills, but attack the sprints |
| Thursday | 1 hr 30 min | Zone 1 on the flats
Zone 4 Climbs Zone 5 – 6 Intervals |
6 x 5 min intervals
Focus on maintaining even effort throughout the intervals |
| Saturday | 1 hr 30 min | Zone 3 throughout | Focus on pedal efficiency and try to maintain the same cadence throughout |
TOTAL CYCLING TIME: 8 HR 30 MIN
WEEKS 9 – 11
| Day | Duration | Intensity | Instructions |
| Sunday | 4 hrs | Zone 2 on the flats
Zone 4 Climbs Zone 7 Sprints |
Weekly long ride
10 x 20 sec flat out sprints throughout the ride |
| Tuesday | 2 hrs | Zone 3 on the flats
Zone 4 Climbs Zone 7 Sprints |
10 x 20 sec flat out sprints
Go easier on the hills, but attack the sprints |
| Thursday | 2 hrs | Zone 2 on the flats
Zone 4 Climbs Zone 5 – 6 Intervals |
6 x 5 min intervals
Focus on maintaining even effort throughout the intervals |
| Saturday | 2 hr | Zone 3 throughout | Focus on pedal efficiency and try to maintain the same cadence throughout |
TOTAL CYCLING TIME: 10 HR
WEEK 12
| Day | Warm-up | Duration | Intensity | Instructions |
| Sunday | 10 min | 2 hrs | Zone 2 on the flats
Zone 4 Climbs Zone 7 Sprints |
Weekly long ride
5 x 20 sec flat out sprints throughout the ride |
| Tuesday | 15 min | 1 hr | Zone 3 throughout | Focus on pedal efficiency and try to maintain the same cadence throughout |
| Wednesday | Rest Day | |||
| Thursday | Rest Day | |||
| Friday | Rest Day | |||
| Saturday | Rest Day | |||
TOTAL CYCLING TIME: 3 HR
Dialing down your training the week before the big day will ensure you have the power in your legs to reach your goal. By focusing on your HR thresholds and interval training, your cardiovascular fitness will be ready for the unpredictability and challenges of race day. If you are keen to get personal training, learn more about our 12-week cycling training masterclass.
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“After 10 weeks of dynamic upper and lower body workouts 4-5 times per week, and diet focused on lean meats and healthy carbohydrates, I’ve added 8.4KG of lean muscle to my frame. I feel stronger, more aware of the foods I consume, and overall more confident. The best part about the programme is that I’ve learned to enjoy and look forward to my time spent in the gym. CSS makes each workout unique and challenging so that I am never doing the same old routine.”
“During the process, Chris has demonstrated an undeniable energy to lift me on the tough days, in-depth knowledge on movements, to not only tell me what to do but to educate me, and a good sense of individualisation with him tailing his approach/diet and exercise plan to meet my needs.”
