Remember to use progressive overload when setting up your training program. You will notice that weeks one-three of this program have increasing load. The fourth week is best used for recovery and adaptation, before another overload week, followed by more recovery to finish this six-week training block. It will be important to take this last week easier, so you can start on the next phase (Specific Preparation) with a fresher pair of legs.
The two key sessions each week are the Muscular Endurance intervals and longer endurance ride. It is normal to have to skip a session from time to time due to illness, or other work/life commitments. This is fine and generally it is best to just go on with the program and not try to make-up for sessions that have been missed (this can lead to over-cooking yourself very quickly).
If however, you miss out on one of the key sessions, it may be best to re-juggle the program so that you can get these sessions done.
One longer, endurance-paced ride is scheduled per week. It will be best if you can use fairly hilly terrain for these rides, since this is the type of terrain you are training for. It is best to increase the distance of these rides by around 20-30km each week with a couple of easier weeks thrown in.
Don’t be too concerned about starting the endurance rides with some fatigue in the legs – it is actually not a bad way of increasing endurance that little bit more!
This phase is predominantly endurance, although one mixed pace or unstructured bunch ride is suggested per week – where you can get a little bit of speed work in. It is good to include some high intensity just to make sure the body doesn’t ‘forget’ how to go hard. Go with how you feel for these mixed paced rides. If tired just take it easier, or if feeling good then put in a little harder.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | Rest day | Tempo 1 | Muscular Endurance 1 | Cycle-specific/Core | Recovery | Unstructured bunch ride | Endurance |
| Week 2 | Rest day | Tempo 2 | Muscular Endurance 2 | Cycle-specific/Core | Recovery | Unstructured bunch ride | Rest day |
| Week 3 | Endurance | Recovery | Muscular Endurance 3 | Cycle-specific/Core | Recovery | Unstructured bunch ride | Rest day |
| Week 4 | Endurance | Rest day | Recovery | Cycle-specific/Core | Recovery | Endurance | Rest day |
| Week 5 | Endurance | Recovery | Cycle-specific/Core | Muscular Endurance 4 | Rest day | Activation session | Endurance |
| Week 6 | Rest day | Recovery | Cycle-specific/Core | Recovery | Rest day | Unstructured bunch ride | Endurance |
TEMPO SESSION ONE
Complete these Tempo efforts along flat to undulating terrain or up a long gradual hill climb (or on trainer).
WARM UP
15-40mins Endurance Pace (time dependent)
MAIN
4mins @ Low Tempo power and/or heart rate
4mins @ Mid Tempo power and/or heart rate
4mins @ High Tempo power and/or heart rate
5-7mins Recovery
Repeat the 12mins set three more times (4x12mins total, with 5-7mins easy between)
WARM DOWN
15-40mins Endurance Pace (time dependent)
TEMPO SESSION TWO
As Session One (see above), only this time complete 5mins progressions for 4x15mins total, with 5-7mins easy in between
MUSCULAR ENDURANCE SESSION ONE
Ideally complete these Muscular Endurance Intervals up a hill climb of fairly consistent gradient. If you don’t have a hill climb handy then you can do these along flat terrain into a head wind and load up the gears so you are working on strength. Focus on keeping pelvis stable on the saddle and using the gluts to produce power!
WARM UP
15-40mins Endurance Pace (time dependent)
MAIN
4x10mins Seated Hill Climb efforts @ 90-95% Threshold power / 95-100% Threshold heart rate
5-7mins recovery in between each effort (Roll back down the hill in between)
WARM DOWN
15-40mins Endurance Pace (time dependent)
MUSCULAR ENDURANCE SESSION TWO
As Session One, only this time complete 4x12mins Seated Hill Climb efforts @ 90-95% Threshold power / 95-100% Threshold heart rate
5-7mins recovery in between each effort (roll back down the hill in between)
MUSCULAR ENDURANCE SESSION THREE
As Session One, only this time complete 5x10mins Seated Hill Climb efforts @ 90-95% Threshold power / 95-100% Threshold heart rate
5-7mins recovery in between each effort (roll back down the hill in between)
MUSCULAR ENDURANCE SESSION FOUR
As Session One, only this time complete 5x12mins Seated Hill Climb efforts @ 90-95% Threshold power / 95-100% Threshold heart rate
5-7mins recovery in between each effort (roll back down the hill in between)