Three Essential Training Rides for Cyclists Every Week

Many athletes and coaches mistakenly believe that complex training plans and intricate workouts are more effective. In reality, three essential training rides is all you need to achieve ideal level of fitness and improvement, all you need is consistency.

However, the truth is that consistent performance gains often come from the simplicity of training over a long period. For cyclists aiming to ride faster, improve aerobic endurance, feel more comfortable in group rides, or start competing, there are three fundamental types of rides that should be completed each week: Aerobic Endurance, Intervals, and Recovery.

Aerobic Endurance:

Aerobic Endurance rides serve as the foundation for overall fitness. They are also known as FoundationMiles or Zone 2/base-building rides. These rides should be performed at a moderate intensity of 55-75% of lactate threshold power, 69 to 83 of lactate threshold heart rate, or a rating of perceived exertion (RPE) of about 5 on a 1-10 scale. For a slightly more challenging version, EnduranceMiles can be performed at 63-87% of lactate threshold power, 69-94% of lactate threshold heart rate, and an RPE of 5-6. Aerobic endurance rides should typically last 1-3 hours, or even longer for advanced riders.

Consistency and pacing are crucial for effective aerobic endurance rides. Due to the relatively low intensity, more time at this intensity is required to stimulate positive adaptations or maintain current performance levels. This can be achieved through longer individual rides or by spreading the time over multiple rides during the week. It’s important to avoid long breaks between training stimuli to prevent fitness decay.

Tip: Maintain Zone 2 intensity during aerobic endurance rides to optimize training benefits.

Intervals:

Intervals are essential for improving endurance performance and can vary in duration and intensity. The specific type, duration, and intensity of intervals included in a weekly training plan depend on individual fitness levels, training goals, and the phase of training. Intervals consist of repeated periods of focused intensity or technique, separated by periods of rest. Structured intervals provide the necessary workload to generate positive adaptations and enhance speed, power, and endurance.

Recovery:

In addition to aerobic endurance and interval rides, cyclists should incorporate at least one recovery ride each week. A recovery ride involves a gentle spin to aid in active recovery. While complete rest days can be beneficial, maintaining a consistent routine by turning the pedals daily helps many athletes. Designating specific days as recovery rides or complete rest days prevents excessive training without adequate rest, which is a common mistake among athletes.

Putting it All Together:

Arranging aerobic endurance, intervals, and recovery rides into a comprehensive training plan requires careful consideration and is best done with the guidance of a professional coach. However, some general recommendations can be followed:

1. Beginners should start with one interval ride per week, no more than three endurance rides, and 1-2 recovery spins.
2. As experience increases, add a second interval workout and complete two endurance rides. If riding six days a week, a third endurance ride can be added.
3. Separate high-intensity interval workouts by at least one day to allow for adequate recovery.
4. Limit recovery rides to 30-60 minutes, focusing on maintaining a routine rather than accumulating training stress.
5. Adapt the training schedule based on goals and optimal recovery time between workouts, even if it deviates from a traditional seven-day week.

By incorporating regular aerobic endurance, interval, and recovery rides into a training plan, cyclists can improve their performance and achieve their goals. While the arrangement of these rides can become complex, seeking guidance from a professional coach can help optimize training and ensure long-term success.