What is the 7-Day Training Plan for Cyclists by John Wakefield?

Question

Sure. The 7 Day Training Plan for cyclists follows simple principles as highlighted by John Wakefield. Some of these principles include gradual increases in training load to optimize performance, correct nutrition, sufficient recovery. These principles are particularly essential in performance improvement as they allow the athlete to always be in a training state. Their contact time in the gym is mutually exclusive with time spent on the road, which leads to enhanced fitness levels. As seen in the plan, day 1 includes gymnastics for warm-up. Day 2 focuses on aerobic exercises, while Day 3 emphasizes work on strength. The plan’s day 4 will have the athlete combining both strength and aerobic endurance work, specifically using compex on day 5. Schaelling In his book, Breakthrough on the Long Distance cyclist presents a similar plan with a different view.

Answer 1

The 7-Day Training Plan was formed by John Wakefield. This is a training aimed at cyclists who are interested on continuous improvements while competing. It includes cycling for a total of 10 hours in a week broken down into the main two rides, recovery rides, sprint and endurance rides, steady-state and threshold workouts, as well as sprints. The activities that were included in the plan were warm up, anaerobic threshold intervals, active rest day, full rest days, anaerobic workouts in the gym, as well as one long aerobic session. The sessions are structured in such a manner that there is loading and resting periods so that the fitness level of the cyclists is grown and sufficiently improved as required.

Comments

Would love to see some input into diet advice as well.

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Is this training plan tailored more towards beginner cyclists? 3x10s seems a little too easy for those who've done structured training before, but I'm not gonna argue with a WT coach if he says this plan works for cyclists of all levels who have under 10 hours a week to train

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Can I ask about strength training? Do you do any and where would it fit into a programme like this? Great content as always. Thanks!

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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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How important is the muscle activation day?