Scribd
Upload
119 views7 pages

Sportive Training Plan for Cyclists

This 12-week training plan is designed to help seasoned cyclists prepare for sportive cycling events. It features 2-4 sessions per week, including outdoor rides on roads and alternate sessions using a Wattbike indoor trainer. The indoor sessions focus on endurance zones and include strength work like 3x3 minute interval efforts. The outdoor rides include varied terrain and hills as well as recovery periods to build fitness for competition events.

Uploaded by

Conrad Hendrik De Kock
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
119 views7 pages

Sportive Training Plan for Cyclists

This 12-week training plan is designed to help seasoned cyclists prepare for sportive cycling events. It features 2-4 sessions per week, including outdoor rides on roads and alternate sessions using a Wattbike indoor trainer. The indoor sessions focus on endurance zones and include strength work like 3x3 minute interval efforts. The outdoor rides include varied terrain and hills as well as recovery periods to build fitness for competition events.

Uploaded by

Conrad Hendrik De Kock
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

THE ACTIVE CYCLISTS

SPORTIVE
TRAINING
PLAN
[Link]
THE ACTIVE CYCLISTS
W E E K 0 1-0 2 SPORTIVE TRAINING PLAN

Weve partnered with UK Cycling Events to bring you top quality training plans to
help you prepare for the challenges of the UK Cycling Events Sportives.

The active cyclists sportive plan has been designed by Wattbikes sport scientist
Eddie Fletcher to help seasoned sportive riders achieve their goals. This is the
perfect plan for you if:

Youre a cyclist who rides regularly


Youre looking for a structured plan to help you prepare for your sportive.

If you dont ride regularly or this is your first sportive, our Beginners Sportive Plan
may be more suitable for you.

This plan is 12 weeks in length and features two to four sessions per week of
varying duration, perfect for the time crunched cyclist. Youll also have an alternate
road session for some Wattbike sessions, so you can enjoy time out on the road,
whilst still maintaining your plan.

WEEK 1
SESSION OUTDOOR WATTBIKE

1 1:30 varied terrain Zone 1-Zone 5 60 Zone 2

30 Zone 1 Focus on pedalling


2 45 - 60 Recovery-Zone 1
technique
3 1:30 varied terrain Zone 1-Zone 5 60 Zone 2
45 Progressive Session Zone
4
1-Zone 3
5 (optional)
Total 1:50-2:20

WEEK 2
SESSION OUTDOOR WATTBIKE
SPORTIVE TRAINING PLAN

1 1:45 flat terrain - Zone 1-Zone 4 60 Zone 2


30 Zone 1 Focus on pedalling
2 45 - 60 Recovery-Zone 1
technique
3 1:45 flat terrain - Zone 1-Zone 4 45 Zone 2
45 Zone 1 with 2 x 4 mins Zone
4
4 efforts at 15 and 27
5 (optional)
Total 3:00-5:00

[Link] @WATTBIKE /WATTBIKE /WATTBIKE


WEEK 3
W E E K 0 3 -0 5 SESSION
1
OUTDOOR
2:00 flat terrain - Zone 1-Zone 4 60 Zone 2
WATTBIKE

2 60 Zone 2 45 Zone 2-Zone 3


3 1:45 flat terrain - Zone 1-Zone 4 45 Zone 2
45 Zone 1 with 2 x 4 mins Zone
4
4 efforts at 15 and 27
5 (optional) 45 - 60 Recovery-Zone 1 30 Zone 1
Total 5:00 - 6:30

WEEK 4
SESSION OUTDOOR WATTBIKE
1 2:00 include some hills - Zone 1:30 Zone 2-Zone 3
2-Zone 6
2 45 - 60 Recovery-Zone 2 30 Zone 1 Focus on pedalling
technique
3 1:30 Zone 1-Zone 5 include Strength session with 3 efforts.
Strength session with 3 x 3 min 10 progressive warm up to Z3
efforts at 35, 43 51 - strength followed by 5 recovery, then
effort, stay in the saddle, ride 3 x 3 at Z3 60-70 cadence, 5
2-3 sprockets higher than recovery between efforts, 10
normal, try not too pull on bars cool down.
too much
4 1:45 flat terrain - Zone 1-Zone 4 45 Zone 2
5 (optional) 60 Cadence session Zone 30 Cadence session Zone 1-Zone
1-Zone 4 include 4 rev outs 2 include 4 rev outs on lowest
downhill (downhill sprints) resistance setting
Total 4:00 - 6:30

WEEK 5
SESSION OUTDOOR WATTBIKE
1 2:30 include some hills - Zone 1:30 Zone 2-Zone 3
2-Zone 6
2 45 - 60 Recovery-Zone 2 30 Zone 1 Focus on pedalling
technique
SPORTIVE TRAINING PLAN

3 1:30 Zone 1-Zone 5 include Strength session with 3 efforts.


Strength session with 3 x 3 min 10 progressive warm up to Z3
efforts at 35, 43 51 - strength followed by 5 recovery, then
effort, stay in the saddle, ride 3 x 3 at Z3 60-70 cadence, 5
2-3 sprockets higher than recovery between efforts, 10
normal, try not too pull on bars cool down.
too much
4 2:00 flat terrain - Zone 1-Zone 4 60 Zone 2-Zone 3
5 (optional) 60 Cadence session Zone 1-Zone 30 Cadence session Zone 1-Zone
4 include 4 rev outs downhill 2 include 4 rev outs on lowest
(downhill sprints) resistance setting
Total 4:15 - 7:15

[Link] @WATTBIKE /WATTBIKE /WATTBIKE


WEEK 6
W E E K 0 6 -0 7 SESSION
1
OUTDOOR
2:45 include some hills - Zone
2-Zone 6
WATTBIKE
1:30 Zone 2 - Zone 4

2 1:00 flat terrain - Zone 1-Zone 4 40 Zone 2


3 1:30 Zone 1-Zone 5 include Strength session with 3 efforts.
Strength session with 3 x 3 min 10 progressive warm up to Z3
efforts at 35, 43 51 - strength followed by 5 recovery, then
effort, stay in the saddle, ride 3 x 3 at Z3 60-70 cadence, 5
2-3 sprockets higher than recovery between efforts, 10
normal, try not too pull on bars cool down.
too much
4 2:00 flat terrain - Zone 1-Zone 4 60 Zone 2-Zone 3
5 (optional) 60 Cadence session Zone 1-Zone 30 Cadence session Zone 1-Zone
4 include 4 rev outs downhill 2 include 4 rev outs on lowest
(downhill sprints) resistance setting
Total 4:25 - 7:30

WEEK 7
SESSION OUTDOOR WATTBIKE
1 3:00 include some hills - Zone 1:30 Zone 2 - Zone 4
2-Zone 6
2 1:00 flat terrain - Zone 1-Zone 4 40 Zone 2
3 1:30 Zone 1-Zone 5 include Strength session with 3 efforts.
Strength session with 3 x 3 min 10 progressive warm up to Z3
efforts at 35, 43 51 - strength followed by 5 recovery, then
effort, stay in the saddle, ride 3 x 3 at Z3 60-70 cadence, 5
2-3 sprockets higher than recovery between efforts, 10
normal, try not too pull on bars cool down.
too much
4 2:00 flat terrain - Zone 1-Zone 4 60 Zone 2-Zone 3
5 (optional) 60 Cadence session Zone 30 Cadence session Zone 1-Zone
1-Zone 4 include 4 rev outs 2 include 4 rev outs on lowest
downhill (downhill sprints) resistance setting
Total 4:25 - 7:45
SPORTIVE TRAINING PLAN

[Link] @WATTBIKE /WATTBIKE /WATTBIKE


WEEK 8
W E E K 0 8 -1 0 SESSION

1
OUTDOOR
3:15 include some hills - Zone
2-Zone 6
WATTBIKE

1:30 Zone 2 - Zone 4

2 1:00 flat terrain - Zone 1-Zone 4 40 Zone 2


60 Cadence session Zone 1-Zone 30 Cadence session Zone 1-Zone
3 4 include 4 rev outs downhill 2 include 4 rev outs on lowest
(downhill sprints) resistance setting
4 1:15 flat terrain - Zone 1-Zone 4 45 Zone 2
5 (optional)
Total 3:25 - 6:30

WEEK 9
SESSION OUTDOOR WATTBIKE
1 3:15 include some hills - Zone 1:30 Zone 2 - Zone 4
2-Zone 6
2 1:00 flat terrain - Zone 1-Zone 4 40 Zone 2

3 60 Cadence session Zone 1-Zone 30 Cadence session Zone 1-Zone


4 include 4 rev outs downhill 2 include 4 rev outs on lowest
(downhill sprints) resistance setting
4 2:30 include some hills - Zone 1:30 Zone 2-Zone 3
2-Zone 6
5 (optional) Power session - as WB session. Power session 1 include 5 efforts.
On drops on road bike. Efforts on 10 minute warm up then 4 x
flat or slightly uphill 2 intervals with 4 recovery
between intervals.
Total 4:55 - 8:30

WEEK 10
SESSION OUTDOOR WATTBIKE
1 3:30 include some hills - Zone 1:30 Zone 2 - Zone 4
2-Zone 6
2 45 Recovery-Zone 1 20 Zone 1
3 Power session - as WB session. Power session 2 include 6
SPORTIVE TRAINING PLAN

On drops on road bike. Efforts on efforts. 10 minute warm up then


flat or slightly uphill 4 x 2 intervals with 4 recovery
between intervals.
4 45 Progressive Session Zone
1-Zone 5
5 (optional) 2:00 flat terrain - Zone 1-Zone 4 60 Zone 2-Zone 3
Total 4:20 - 7:45

[Link] @WATTBIKE /WATTBIKE /WATTBIKE


WEEK 11
W E E K 1 1 -1 2 SESSION

1
OUTDOOR
4:00 include some hills -
Zone 2-Zone 6 up to 6:00
WATTBIKE

1:30 Zone 2 - Zone 4


in group
1:00 flat terrain - Zone
2 40 Zone 2
1-Zone 4
3 20 Test OR 10 mile TT
1:45 include some hills -
4 60 Zone 2-Zone 4
Zone 2-Zone 6
60 Cadence session Zone
30 Cadence session Zone 1-Zone
1-Zone 4 include 4 rev
5 (optional) 2 include 4 rev outs on lowest
outs downhill (downhill
resistance setting
sprints)
Total 4:25 - 8:30

WEEK 12
SESSION OUTDOOR WATTBIKE
1 45 Progressive Session Zone 1-Zone 5
1:00 flat terrain - Zone
2 40 Zone 2
1-Zone 4
3:15 include some hills -
3
Zone 2-Zone 6
4
45 Zone 1 with 2 x 4 mins
5 (optional) Zone 4 efforts at 15 and
27
Total 5:10 - 5:45
SPORTIVE TRAINING PLAN

[Link] @WATTBIKE /WATTBIKE /WATTBIKE


[Link] @WATTBIKE /WATTBIKE /WATTBIKE

WB17_0009

You might also like