Cycling Training Plans: From Casual Rides to Competitive Racing

1. Casual Riding: Build Fitness and Enjoyment

Training Focus:

• Consistency Over Intensity: Aim for 3–4 rides/week to build a base without burnout.
• Mixed Terrain: Combine road rides, gravel adventures, and occasional spin classes for variety.

Weekly Plan (4–6 Hours):

• Monday: Easy Spin (45–60 minutes, Zone 2–3, 60–70% FTP)
• Wednesday: Group Ride (Social pace, 90 minutes, focus on cadence 80–90 RPM)
• Saturday: Scenic Long Ride (2–3 hours, Zone 2, explore new routes)
• Sunday: Rest or Core Work (Planks, glute bridges to improve pedaling efficiency)

Gear Tip:

2. Intermediate Training: Boost Speed and Stamina

Training Focus:

• Threshold Training: Improve FTP (Functional Threshold Power), the maximum power you can sustain for 1 hour.
• Structured Intervals: Short bursts of high effort to increase anaerobic capacity.

Weekly Plan (6–9 Hours):

• Tuesday: Sweet Spot Intervals (3x20 minutes at 88–94% FTP, 5-minute recovery)
• Thursday: Tempo Ride (45 minutes at 75–85% FTP, simulate race-pace effort)
• Saturday: Long Endurance Ride (4–5 hours, Zone 2, practice fueling/hydration)
• Sunday: Skills Session (Cornering drills, group riding etiquette)

Key Workout: Tabata Intervals

• 20 seconds all-out effort (120+ RPM), 10 seconds rest, 8 rounds = 4 minutes total.
• Benefits: Boosts VO2 max and improves leg speed for sprints.

3. Competitive Racing: Peak Performance and Race Simulation

Training Focus:

• Race-Specific Intensity: Mimic race demands (e.g., repeated accelerations for crits, steady power for time trials).
• Recovery: Prioritize rest to avoid overtraining before key events.

Weekly Plan (9–12 Hours, 6–8 Weeks Out from Race):

• Tuesday: High-Intensity Intervals (6x3 minutes at 105–110% FTP, 3-minute recovery)
• Thursday: Race Simulation (2 hours with 10x1-minute surges at 120% FTP, 2-minute recovery between surges)
• Saturday: Long Ride with Race Pace Segments (3 hours, last 30 minutes at goal race pace)
• Sunday: Active Recovery (Yoga or easy spin to flush lactic acid)

Power Training Tip:

Core Training Methods for All Levels

1. Interval Training: The Efficiency Booster

• Short Intervals (1–3 minutes): Improve neuromuscular coordination and leg speed (e.g., 10x1-minute sprints at 120% FTP).
• Long Intervals (5–20 minutes): Raise FTP and sustainable race pace (e.g., 4x8 minutes at 90% FTP).
• Tool: EZON’s GPS watch offers interval presets, vibrating alerts to stay on pace during workouts.

2. Endurance Rides: The Foundation of Fitness

• Zone 2 Riding (60–70% FTP): 2–6 hours weekly to build aerobic capacity and fat oxidation.
• Pro Tip: Use a GPS cycling watch to map routes with varied terrain (hills, flats) for balanced endurance.

3. Skills Training: Master the Basics

• Cadence Control: Aim for 85–95 RPM to reduce knee strain; use a watch to track real-time cadence.
• Bike Handling: Practice sharp turns and obstacle avoidance in a safe, open area.

Gear Essentials for Effective Training

1. GPS Cycling Watch: Your Portable Coach

• Key Features:
  • Multi-GNSS Navigation: GPS, GLONASS, Galileo for precise route tracking, even in dense forests or urban canyons.
  • Battery Life: 40+ hours in GPS mode for multi-day tours or 12-hour endurance races.
  • Data Syncing: Export to Strava/TrainingPeaks to analyze power, heart rate, and speed over time.

2. Indoor Training Tools

• Turbo Trainer: Ride indoors during bad weather, paired with apps like Zwift for virtual group rides.
• Heart Rate Monitor: Use a chest strap or wrist-based sensor to ensure interval efforts hit target zones.

3. Comfort and Performance Gear

• Aerodynamic Helmet: Reduce drag in time trials (e.g., KASK Protone).
• Clipless Pedals: Improve power transfer—start with SPD pedals for easy clipless transitions.

Recovery and Nutrition for Sustained Progress

1. Recovery Strategies

• Active Recovery: Easy spins at Zone 1 (50–60% FTP) to boost blood flow without fatigue.
• Sleep Prioritization: 7–9 hours/night to aid muscle repair; use a watch to track deep sleep stages.

2. Nutrition for Fuel and Recovery

• During Rides: 30–60g carbs/hour (gels, sports drinks) and 500–750ml fluids/hour.
• Post-Ride: 20–30g protein + 50g carbs within 60 minutes (e.g., chocolate milk + oatmeal).

Race Day Prep: Final Tweaks for Success

1. Taper Period (1–2 Weeks Out)

• Reduce Volume by 30%: Keep intensity high but cut mileage to preserve freshness.
• Test Gear and Nutrition: Use a practice race to ensure your GPS cycling watch, shoes, and fueling plan work seamlessly.

2. Race Morning Routine

• Warm-Up: 30 minutes of easy spinning with 5x10-second sprints to wake up legs.
• Pacing Strategy: Start 保守，use your watch’s pace alerts to avoid surging in the first km.

Train Smarter with EZON’s Cycling Gear

• Real-Time Data: Instant access to speed, cadence, and heart rate without taking your hands off the bars.
• Durability: 10ATM water resistance and shock-proof casing for all-weather rides.
• Customizable Workouts: Preload interval sessions or create your own via the companion app.

From Rides to Races: Your Cycling Journey Starts Here