How to Structure a Cycling Training Week?

Question

How should one go about planning for a week of training so that it is effective and there is a positive change in the results within a week of cycling?

Answer 1

The current cycling training week should include 4 – 5 workouts as distributed over the week. The first day starts with an activation ride which includes some short sprints; the second day is a working endurance day; the third day is an easy or a recovery day; the fourth day is a rest day; the fifth day will involve anaerobic sessions; the sixth day will emphasize long endurance training; while the seventh day is once again a recovery day . It is advisable not to work the day before a key session because the athlete will benefit maximally from the key session itself.

Comments

Morale of the story: 2 hard interval sessions per week, spaced out so you’re fresh for the hard work. If you have the time, make sure you get a few endurance/recovery rides in to continue building your aerobic engine.

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pretty much how i do my weeks so great to have that confirmation!  thanks guys

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what's the science on day 2 'recovery' being 1.5 hours long? To me recevoery should be be 45mins max 90 minutes is simply endurance / z2 which is also fine on day 2 IMO but call it as such maybe?