Can the 7-Day Training Plan for Cyclists Be Adjusted for Personal Schedules?

Question

In what ways can the 7-Day Training Plan designed for cyclists be adapted so I am able to cope with my obligations over the weekends?

Answer 1

Yes, in a way this is correct when it comes to the 7-Day Training Plan, such can be modified to meet one’s individual schedule. In case you have time constraints during the weekend, one may reverse the endurance ride and the deload ride, for example, if one notices that for some reason, there is no possibility of accomplishing a long ride session on the Saturday, one is able to do an hour of recovery rides then complete 3 hours endurance ride on Sunday when it is possible. It is a very adaptable program and allows patients with disparate schedules to be able to retain maximum performance is sessions which are key training aspects.

Comments

01:13 ‍♂️ Day 1: Activation Ride
- Day 1: 1-hour activation ride with 3x 15-sec neuromuscular sprints.
- Emphasis on staying in gear during sprints without shifting.
- Easy spinning for the remainder of the hour.

02:52 ‍♂️ Day 2: Threshold Training
- Day 2: 1.5-hour session featuring 3x 10-minute threshold sets.
- Explanation of threshold intensity (95-105% of FTP or Zone 4).
- Importance of warm-up, recovery, and cooldown during the session.

04:03 ‍♂️ Day 3: Full Recovery
- Day 3: 1.5-hour recovery ride (Zone 1) following the intense threshold session.
- Recommended intensity between 0-4 out of 10, focusing on complete recovery.
- Emphasis on taking it very easy for effective recovery.

04:43 ‍♂️ Day 4: Rest Day
- Day 4: Complete rest day, emphasizing relaxation and recovery.
- Suggested activities include stretching, massage, and light chores.
- No cycling or intense physical activity on this day.

05:27 ‍♂️ Day 5: Anaerobic Training
- Day 5: 1.5-hour session with anaerobic intervals (5x 2 minutes or 8-10x 1 minute).
- Intensity recommendations for the 2-minute and 1-minute intervals.
- Advice on pacing and adjusting intensity for beginners.

07:46 ‍♂️ Day 6: Endurance Ride
- Day 6: 3-hour endurance ride or 1-hour recovery if fatigued.
- Flexibility in making it a hard or easy ride based on individual feel.
- Guidance to control intensity during group rides for better recovery.

08:55 ‍♂️ Day 7: Recovery or Endurance
- Day 7: Option for a 1-hour recovery ride or continuation of the 3-hour endurance ride.
- Flexibility based on individual preferences and weekly engagements.
- Reiteration of the importance of easy days and being mindful of recovery.

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any chance to hear how to mix that with gym sessions? I'm not a pro cyclicts so I still want to have upper body...

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Tristan, awesome content. In the future please drop content where you guys present an in-season training plans when you race every weekend

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Awesome content, thx! Maybe you know how to combine that schedule with a gym in a pre-season work?

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Which day would be ideal to add some weight training? I really enjoy to do some gym work also. Thanks!

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Hi Tristan, thanks for another great content. Being a little bit tight on schedule, do you reckon it would be a good idea to remove the "activation day" and make it a 5 day training week?

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I would like to know how to implement strength training into this routine? Thx

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I'm doing the Tour of Flanders the 30th of march and was wondering if this type of training plan would be good for that type of ride. Currently I'm doing strength training (gym), endurance rides, low cadence  and once a week some intervals on the bike. I got exams coming up so (starting in 2 weeks) won't be able to train really till begin February. During exams I will try to do min. 1 Z2 ride a week and probably strength training and some running/swimming. After the exams, I've got around 6 weeks till the Tour of Flanders so the plan would be to follow this training week for around 6 weeks. Opinion?

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Thanks! Can this program or the other 28 program be used all year?

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What if I want to go to gym to get swole also, how can I fit that in or is that just a waste of time.

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How would adding strength training at the gym fit into this 7 day plan?

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Is this for any month of the year,would you need to change it around to keep adaption going

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can i follow this on an indoor trainer when limited via work or other commitments ?

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What days would be best for gym in here??