Cycle Tour Training Programs

Training programs provided by Cyclelab.

Program Choices [Training Week with Maximum Hours]:

Longest Training Week

It is important to note a few key issues when choosing your program:

• Can you sustain the hours you are planning to ride? Will work / family etc allow you to put in the hours you plan to ride.
• How has your training been up to this point? It is never a good idea to just jump into a program where you are suddenly increasing your training hours per week by more than 25%. You should only increase by about 10% per week.
• Is the goal that you have set for yourself realistic? It is important that you set yourself small reachable goals, and stick to them. Put them up all over your house, and make sure your family knows what they are. Don’t be afraid to make a few sacrifices to attain these goals. Most importantly, keep them simple and stick to them. Your first goal could just be getting back on the bike and training consistently.
• Do you understand the program? It is important to understand the process of the program you are following. Why am I doing specific workouts? Why do I need to rest? What is the best way to do the prescribed workout? If you do not understand anything, or you would like more information, feel free to mail me at andrew@cyclelab.com.
• What is a Periodization Planner and why do I need it? The Periodization Planner will help you with management of your training program. It will allow you to do some forward planning and to structure you’re your training. Most importantly, a Periodization Planner will help you manage your rest. It is important to manage your rest so that you avoid over training, and burn out. Don’t think that by going out and training as hard as you can all of the time, you will get the best cycling benefits. It is important to understand that there is a process to training.

All of the Programs will follow this process :

• A Base Phase: To get you used to the bike again.This phase will also contain most of your aerobic base work.

• A Build Phase: To continue to grow your aerobic base, and to start increasing your intensity of work.
• Peak Training: To really get you ready for racing intensity
• A Taper Phase: to start getting your legs ready for Race Day
• A Race Phase: Specific race week workouts, short and intense, to make sure you are ready.

All programs will also run on a 3 weeks on 1 week off basis, to help make sure that you get the rest you need.