Are you ready to get the most out of your road cycling performance? Whether you’re just starting or looking to improve your race times and distance goals, our comprehensive training plan will guide you through essential steps to improve your performance in the saddle. 

We'll cover what it takes to create a successful road cycling plan, including fundamental techniques for beginners and advanced strategies for experienced riders. Along the way, you will learn about key fitness metrics such as Functional Threshold Power (FTP) and VO2 max. 

You’ll also gain valuable insights into how to tailor both on-bike and off-bike workouts and discover specific training workouts designed to optimize your progress. 

Training For Road Cycling

Training for road cycling focuses on building endurance, strength, and speed through a combination of structured workouts. It's important to focus on areas such as Functional Threshold Power (FTP), VO2 max, interval training, and recovery. And don't forget that you'll need to customize your plan based on your goals.

Road Cycling For Beginners

Starting road cycling as a beginner is an exciting and rewarding journey when approached correctly. Here’s a clear overview of how to get started:

1. Get The Right Gear

Take the time to find a bike that fits you well; a professional fitting can help prevent injuries and enhance comfort. Always wear a properly fitting helmet, and equip your bike with front and rear lights. Consider wearing gloves and padded shorts for added comfort on longer rides.

2. Focus On Basic Skills And Group Riding

Practice essential skills such as balancing, braking smoothly, cornering, and looking over your shoulder without swerving. Learn to use gears efficiently and aim to maintain a comfortable cadence to minimize fatigue. If you’re interested in group rides, familiarize yourself with riding in a group by using hand signals, keeping a steady line, and avoiding sudden braking.

3. Build Your Endurance Gradually

Start with shorter rides and gradually increase your distance by about 10% each week. This approach helps build endurance safely. Begin by riding on familiar routes, and as you gain confidence, explore new terrains and take on more challenging rides.

4. Prioritize Recovery And Nutrition  

Focus on nutrition and give your body adequate recovery time between rides. Proper recovery and nutrition will help you feel stronger and improve your overall fitness. Make sure to refuel correctly with:

• Water

• Electrolytes

• Carbohydrates, and

• Protein. 

For Experienced Cyclists

Approaching road cycling as an experienced rider is all about refining your skills, maximizing efficiency, and preventing burnout. Here’s a high-level approach:

1. Focus On Structured Training

Build a well-rounded program that balances endurance rides, interval training, and rest days. Experienced riders often benefit from polarized training (focusing on high and low-intensity sessions) while reducing moderate efforts.

2. Refine Your Technique

Aim to improve your pedal stroke efficiency, cornering, and descending skills. Practice drafting techniques, as they conserve energy and improve speed, especially in group rides or races.

3. Prioritize Recovery

Recovery strategies are crucial for experienced riders who push hard. Use methods like:

• Proper nutrition

• Sleep, and

• Active recovery rides to enhance performance and reduce injury risk.

4. Cross-Training And Data Feedback

Incorporating off-the-bike strength training, flexibility routines, or even participating in other cycling disciplines (such as cyclocross) can help prevent plateaus and promote continuous progress. Use data from power meters, heart rate monitors, and training software to track your performance.

Building A Road Cycling Training Plan

Designing a road cycling training plan can be both manageable and rewarding when approached clearly. Below, we outline essential components, including goal setting, fitness assessments, structured workouts, and recovery strategies. 

1. Setting A Goal 

Setting a goal involves finding a balance between ambition and practicality. You want to challenge yourself while being realistic about your current fitness and skill level. 

Define Your Purpose

Consider your main objective for the race. 

• Are you aiming to win

• Finish in the top group

• Test a new skill, or

• Simply give your best effort.

Having a clear goal will help you set a primary objective that feels rewarding and, more importantly, realistic.

Assess Your Current Fitness and Skill Level

Evaluate your recent performances or training metrics, such as average lap times, endurance levels, and technical handling skills. This assessment will allow you to set a challenging yet realistic goal.

Set Specific, Measurable Goals

Establish clear targets, such as "finish in the top 20%" or "maintain consistent lap times within X seconds." Additionally, focus on specific techniques (like smooth remounts) or pacing strategies that can boost your energy efficiency during the race.

Use our training plan selector to help you get started and keep you on the right track towards your cycling goal. 

2. Understanding Your Functional Threshold Power (FTP)

Functional Threshold Power (FTP) is a key cycling metric that represents the highest average power output a cyclist can maintain for one hour, measured in watts. To learn more about FTP, click here.

Functional Threshold Power (FTP) is an essential cycling metric that indicates the highest average power output you can sustain for one hour, measured in watts.

There are two primary methods to test your FTP:

1. Indoors on a home trainer: Follow structured FTP tests for guidance.

2. Outdoors on the road: Perform a 20-minute time trial and calculate 95% of your average power to estimate your FTP. 

Note: For the outdoor test, select a straight road with minimal turns and a steady uphill gradient. Aim for calm weather conditions to minimize wind interference.

The JOIN Cycling app also offers an FTP assessment that identifies your aerobic and anaerobic thresholds, providing tailored training insights. Use the FTP calculator for quick estimates.

3. Understanding Your VO2 Max

VO2 max is a measure of the maximum ability of the heart, lungs, and muscles to absorb oxygen. It is expressed in liters per minute or milliliters per kilogram of body weight per minute, particularly for weight-bearing activities. 

The good news is that you can improve your VO2 max through a combination of high-intensity workouts and longer, easier endurance sessions, with the most effective results coming from integrating both types of training.

Although everyone can improve their VO2 max, genetic factors play a role in how much VO2 max can be enhanced. That said, regular cardiovascular exercise tends to yield improvements regardless of an individual’s genetic predisposition.

VO2 max testing usually takes place in a controlled laboratory environment with qualified sports science experts using a ramp protocol, where the intensity of the exercise gradually increases until the participant can no longer continue. Proper assessment at the beginning of the test is essential to ensure accurate results.

4. High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) alternates short bursts of intense cycling with brief recovery periods, lasting from 5 seconds to 5 minutes. Training intensity is categorized into specific zones based on:

• An individual’s threshold heart rate or Functional Threshold Power (FTP), which can be determined through a sports lab test or

• A self-administered 20-minute FTP test.

Remember that experienced cyclists maintain stable heart rate limits, while beginners may experience improvements after a few months. It's also essential to note that maximum heart rate generally decreases with age.

To improve cycling performance, focusing on enhancing FTP is key. Performing a 20-minute FTP test every 2 to 3 months and an annual lab exercise test can help track progress and provide valuable health insights.

5. What Is The Difference Between Heart Rate And Power Zones

Heart rate zones measure the effort of your exercise based on how your heart responds, reflecting the overall intensity and fatigue levels. In contrast, power zones track your output directly by using watts to gauge real-time effort. While power zones provide precise control for training, heart rate zones indicate how your body is reacting to that effort.

Heart rate zones and power zones do not align perfectly, and attempting to match them is not advisable. For example, various factors can influence your heart rate, including:

• Previous workouts

• Sleep and Stress

• Fatigue

• Caffeine and Alcohol, and

• Dehydration.

Similarly, power output can fluctuate based on how you feel on a given day. While heart rate can serve as a useful measure of workout intensity, it's not as reliable as power meters, which were developed for that specific purpose.

6. Specialization

Training effectively requires a focused approach tailored to your specific goals. For example, if you want to become a better cyclist, participating in unrelated sports, like ski jumping, would not be beneficial. Instead, it's important to assess the unique demands of your goal. 

If you plan to participate in a Gran Fondo, you will need exceptional endurance, so your training should prioritize long-distance efforts. It's also essential to understand that there isn't a "one-size-fits-all" cookie-cutter workout. What matters is finding the right combination of workouts that align with your current fitness level, strengths, and areas for improvement. 

By identifying these areas, you can train with a purpose, ensuring that you work within the appropriate intensity zones for optimal results. 

7. Understanding Training Zones, Heart Rate, And Power

Training zones are essential for establishing the appropriate intensity for your workouts. You can choose to work with heart rate zones or power zones; however, if you have the option, we recommend utilizing power-based zones. 

Both methods rely on identifying a specific heart rate or power output that an athlete can sustain for an hour, known as the threshold heart rate or functional threshold power (FTP).

8. Strength and Conditioning Training

Cycling is an endurance sport that primarily trains the aerobic energy system, emphasizing low average power outputs during prolonged sessions. Consistent training enhances capillary development, which improves oxygen exchange and enhances energy utilization. 

While strength training can increase muscle mass, it may hinder oxygen exchange and add body weight, which is not ideal for cyclists.

Effective strength training exercises for cyclists include squats and step-ups, with a focus on using free weights to improve coordination and balance. Core stability is crucial, and isolating exercises, such as leg presses, are generally less beneficial. 

Examples of bodyweight strength training include:

• Squats

• Lunges

• Plank

• Jump Squats and 

• Step-ups 

Cyclists should master proper techniques before increasing resistance, gradually building strength to achieve optimal results without compromising their endurance.

Road Cycling Workouts

Incorporating cycling workouts at regular intervals within your training plan can lead to significant improvements in your overall training progress.

Every JOIN workout is tailored to target specific goals and is automatically customized to suit your individual abilities by inputting your threshold heart rate (HR) or functional threshold power (FTP). 

1. 5 x 5 Min Tempo Road Cycling Workout

This 5 X 5 min tempo workout boosts endurance, improves tempo zone efficiency, and trains you to maintain a steady cadence, which is essential for speed and control during long road rides. Additionally, the recovery periods optimize performance for each interval.

You'll complete a series of intervals consisting of 5 intervals, each lasting 5 minutes, during which you will maintain a steady pace in the tempo zone. Between each of these segments, take a 5-minute recovery period to allow your body to rest and recover. 

During the tempo intervals, aim to keep your cadence around 90 rpm to ensure you stay in the desired intensity zone. Focus on maintaining your form and breathing throughout the intervals for optimal performance. 

Try this workout for free on the JOIN app.

2. Two Sets 1 Min Low/High Torque Road Bike Workout

This workout is specifically designed to enhance strength while riding in the saddle and is perfect for all levels of rider. 

In this road bike workout, you'll complete two sets of five 1-minute intervals. During these threshold efforts, focus on maintaining a low cadence of approximately 60 rpm while remaining seated and keeping your upper body stable. 

Between intervals, there will be 2-minute recovery periods where riders should aim for a higher cadence of 100-120 rpm.

Try a similar workout for free.

3. 8 x 2 Min VO2 Max Road Cycling Workout

This 1-hour road bike training session is ideal for experienced riders aiming to improve performance by improving VO2 max. 

It consists of 8 intense 2-minute intervals designed to push cardiovascular and muscular limits. During each interval, strive for maximum effort and maintain a steady intensity. Focus on consistency across all intervals. 

In the final interval, give your maximum effort while not forgetting to focus on your breathing while maintaining proper form.

Try this free workout on the JOIN app.

4. Decreasing Threshold Intervals Road Bike Workout

A decreasing threshold intervals workout improves your ability to sustain high-intensity effort, boosting endurance and power at the threshold, which is crucial for tackling climbs and maintaining pace during road cycling.

In this workout, you'll complete 3 intervals with durations of 20, 10, and 5 minutes, all at a threshold intensity level. Threshold intensity is generally defined as the highest intensity you can sustain for a prolonged period without fatiguing too quickly. 

It's important to focus on maintaining a consistent level of intensity across all 3 intervals to maximize your performance and endurance. Aim to keep your effort steady, ensuring that each interval feels challenging but manageable. 

Go try this threshold intervals workout on the JOIN app.

Simplify Training With A Dynamic Plan

The JOIN app provides a comprehensive and personalized training program designed by World Tour coaches to cater to your unique cycling goals and fitness levels. 

Leveraging cutting-edge technology, JOIN allows you to monitor vital performance metrics, including heart rate and power output, to enhance the effectiveness of your indoor training sessions. 

With the JOIN app, you won’t just be riding; you’ll have access to intelligent tools and insights that can help you refine your technique, boost your endurance, and improve your overall performance. Each workout can be tailored to your specific needs, allowing you to track progress over time and make data-driven adjustments to your regimen.

Join a community of cyclists who use innovative training methods and take the first step towards achieving your cycling objectives. 

Try JOIN for free