Year Around Training Plan

Here’s a year-around training plan from pages 34-35 of “900 Tips” (see recommended books for details):

--    January/February: Body preparation.  The foundation for the season is established in the dead of winter.  This is the time to build overall strength.  Alternate cycling with aerobics, weight training, running, cross-country skiing, swimming, and sports such as basketball.  These activities will condition and refresh your body.

--    March: Power and skill.  The emphasis shifts to cycling with the use of a cyclocross or mountain bike for off-road work that helps you develop power and bike-handling skills.  Continue aerobic-paced road rides, too, when the weather permits.  Otherwise, use an indoor trainer.

--    April: Aerobic base.  Continue to build your base of aerobic miles and begin venturing into the hills.  The ascents are where you will develop the muscle strength that’s necessary not only for climbing, but for faster riding on the flats.

--    May: Speed.  Time to build a faster top end for the finishing sprint in races or competitive group rides.  Speedwork sprints, interval training, and spirited group rides are all useful tools.

--    June: Peaking.  Keep working hard and build fitness/performance.

--    July: Remedial Work.  Identify deficiencies in sprinting, climbing, time trailing, endurance, or tactics and work to improve them.

--    August: Criterium skills. Many clubs sponsor weekly criteriums during August, and the race calendar is full of these short, fast events.  Enter some to improve and practice.

--    September/October: Endurance.  The century season begins.  Many cyclists also enjoy long, one-day “epic rides” with friends or alone.  This is the time of year to hone techniques and stamina for these lengthy efforts.  The endurance base built here will carry over to the following season if it’s followed with a sound winter program.

--    November/December: Active rest.  Don’t over-train during this time.  Relax from the rigors of the busy summer and fall by playing rather than training.  Rejuvenate your mind and body with no-pressure rides and a variety of other sports.  Begin light weightlifting to prepare your body for the start of real training after the holidays.

I’m a bit ahead of this schedule as I started my indoor bike training in November.  Now I just need to keep it up as the miles ramp up over the next few months.