Spring Training For Cyclists

Are you signed up for an event you’re not ready for? Maybe your buddies are kicking your butt up the hills? Being slow is a common spring problem for riders. Likely you’ve tried to maintain a training schedule but life has got in the way over the winter months.

Your heart and lungs will likely respond better than your legs. Your winter of low activity has caused a reduction of muscle mass. Below we’ll outline a 4 week crash course that will put you in a condition to do some hard riding.

For this training plan to be a success, you’ll need to commit 1 hour a day 5-6 days/week.

We’ll start with a base watt of 200. If you cannot maintain the 200 watts as described please adjust initial wattage to fit your physical ability. At no point in the training should you come close to your max heart rate. If you get close to your max at any point in your training, adjust your work out to keep a 10-15bmp buffer below your max heart rate* or what your doctor has recommended.

Standard Workout
8min light warm up
12min 200 watts @ 85-100rpm (or what you can hold constant for 12 min and finish the workout)
2min 100 watts @85-90rpm
9min 250 watts @85-100rpm (or 50 watts above 12min interval)
2min 100 watts @85-90rpm
6min 275 watts @85-100rpm (or 25 watts above the 9min interval)
2min cool down (just enough to clear your legs, longer is not required)
After ride consume a recovery drink

Extreme Workout
8min light warm up
12min 200 watts @ 85-100rpm (or what you can hold constant for 12 min and finish the workout)
2min 100 watts @85-90rpm
9min 250 watts @85-100rpm (or 50 watts above 12min interval)
2min 100 watts @85-90rpm
6min 275 watts @85-100rpm (or 25 watts above the 9min interval)
2min 100 watts @85-90rpm
3min 300 watts @85-100rpm
4-6min cool down (just enough to clear your legs, longer is not required)
After ride consume a recovery drink

The Standard Workout is designed to be done most often and the Extreme Workout done no more than once a week. When the base watt of 200 becomes too easy and it feels like you’re spinning out, add 25 watts to the base and then adjust your jumps according to the pattern stated above.

In 4 weeks you should feel an improvement in your abilities, your legs should be considerably stronger and your lungs/heart in excellent shape.

This work out can be used in conjunction with outdoor riding and/or pleasure rides. It can also be used throughout the winter on a 3-4/day/week basis. Don’t be fooled by the short duration of this work out, you will have the strength and endurance claimed by proponents of base mile training.

*Max Heart Rate = 220 – age (those with heart complications should consult a doctor prior to this work out)

Why have we recommended training on power?

Though heart rate is a good indicator of your physical condition, it is not an indicator of actual work. Watts are consistent from one rider to another, yet heart rate is not. Heart size, complications, diet and condition can all impact your heart rate. Two riders doing the same watts may have two different heart rates. For this reason we feel it best to train with watts.

So use your heart rate monitor to determine if you’re pushing yourself too hard. Remember if your heart/chest hurts you are going too hard, so slow down.