What Are the Key Sessions in a Cyclist's Training Plan?

Question

In a cyclist's weekly workout session, which sessions should be emphasized to enhance their fitness?

Answer 1

Two vital components in a rider’s weekly training plan are the threshold and anaerobic training. These sessions are non-negotiable since they are necessary for progression. Typically, such workouts involve intervals corresponding to a high percentage of the user's heart rate or threshold power, and they are crucial for developing endurance and performance improvements.

Comments

Don’t miss key sessions
Go easy on easy days

Gotcha!

Smashed PR on local climb by 2 and a half minutes on easy day

xD

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Great content Tristan! I'm going to be in Girona for a month next Spring, do you have any recommended routes that you like to do these sessions on? Specifically the higher intensity intervals and the recovery rides. Thanks!

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Love to get John’s thoughts on tempo sessions and how often one should do them. Also, does he prescribes to LT1 sessions and their usefulness when it comes to raising your FTP.

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Nicely laid out week of training! Good variety to keep it fun and hit all the energy systems. I am curious about one thing though, 10 minute recovery between the threshold efforts seems quite long for that intensity. I typically do one minute spin for each five minutes of work at threshold (stolen from Daniel's Running Formula) which would be 2 minutes rather than 10 minutes. Is the recovery time less important on threshold day?

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Best training plan for me. I just didn't understand what Intensity you should do the intervals at the 2nd intensity day. Is it 110-120% or it should be above that?

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What is Theshold Training? I don't understand it

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What does sprint (no shifting) means for day 1? Sprint without heavy gear? Just cadance? Just leg rotation?

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Hi i want ask, how much cadence for day 5 (high intensity work) @110-115 FTP ? Thanks

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How important is the muscle activation day?

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Doesn’t sound that hard. I normally train with 8 times 2 minute sessions in zone 6. Would it be better to decrease those to 8 times 5 because you get less exhausted?