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This fitness cycling plan is for riders looking to build up their stamina for a long-distance sportive, bigger weekend rides of five hours or more or multiple days of back-to-back riding.

The 10-week training plan will build your aerobic base, starting with muscular strength and a focus on cycling cadence, which will boost your resistance to fatigue. The second half of the programme uses longer endurance rides at a low-intensity to improve your body’s ability to use fat as a power source, and then higher aerobic efforts to improve overall conditioning.

Jakub Kadlec, performance coach of UCI team ROUVY Specialized explains “if you shorten every planned session you cannot expect good results. You have to find a life balance – work, family, sport.” Of course, this balance is not always easy to achieve but getting out on your bike can make you feel better! “When you have a bad day at work and you feel tired on the bike, it is important to recognise if it is mental or physiological fatigue. Training sessions can help with mental fatigue. Physical activities in general have a positive effect on mental health.”

Time efficient ways to train might include riding before work or even commuting by bike to ensure that your ride happens early in the day. Another step toward time efficient training is to install a smart trainer at home. Having your bike in place and ready to go makes it easy to squeeze in a ride early in the morning or later after work. Long rides on the indoor trainer don’t have to be boring. Following routes on an app such as ROUVY allows you to explore new locations, even climb iconic mountains or follow a professional race route.

If however you have more than 10 hours a week to train it doesn’t necessarily mean you should, unless you can match your training time with recovery, Coach Kadlec says “when you have more time to train but you don’t have more time to recover, it isn’t a good idea. The plans are designed with a specific goal and a balance of training effort and recovery time. When your goal is to improve performance you can train more but you have to rest more as well.”

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Training zones
Zone	Power	HR	RPE
Zone 1	55% of FTP	Row 1 – Cell 2	Row 1 – Cell 3
Zone 2	55-75% of FTP	68-85%	3-4
Zone 3	76-90% FTP	85-95%	5-6
Zone 4	91-105% FTP	95-105%	7
Zone 5	106-120% FTP	105%	8
Zone 6	121-150% FTP	N/A	9
Zone 7	150% FTP+	N/A	10

Cycling Weekly provides these training plans in collaboration with global indoor cycling app ROUVY. ROUVY’s mission is to bring the world of cycling to your home by connecting the indoor and outdoor experience. ROUVY features thousands of exciting iconic routes, race courses and scenic rides so you can explore the world by bike. Using Augmented Reality technology combining real-world video footage with animated 3D objects creates an immersive and interactive riding experience. ROUVY can be connected with your Garmin, Strava or TrainingPeaks account. Challenge yourself and build your fitness by following workouts designed by coaches and professional athletes, or just get on your bike and explore the world! www.rouvy.com

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