To get serious about training for specific goals, it is good to set up a training schedule for your specific goal. For cyclists, the training schedule has two goals. The first goal is obvious, namely to get in shape for the goal you are training for. The second goal is the mental aspect. The moment you work with a training schedule, you unconsciously already start to have a commitment on and are more likely to reach the goal in the end.
Below, we have highlighted four training schedules for beginners, advanced and competitive riders. For those in time constraints, it is panic plan added, getting you ready for your goal in seven weeks, such as the Tour of Flanders Cyclo
Training schedule for novice cyclists
Do you have no experience at all? Then it is recommended to start cycling slowly. A training schedule for beginners not only focuses on carefully building up cycling fitness, but also on strengthening your back, for example, by exercising in the gym. Below is a training schedule prepared by British Cycling for the first 12 weeks for a beginner.
Training schedule for advanced cyclists
Have you been cycling for a while, have a good basic condition but want specific preparation for a particular cyclo or tour? Then the training schedule below is ideal for you. In this schedule, you cycle an average of three times a week and go to the gym once a week. I can say from experience that with three rides a week, you can make quick strides when it comes to cycling fitness. You shouldn't skip the visits to the gym either to get in good shape.
Training schedule for competitive cyclists
Are you an avid cyclist, do you race regularly and do you cycle around the church every weekend? And do you just need that final push to compete for victory. Then the training schedule below might be for you. As you can see, we work towards a goal. Up to and including the penultimate week, the training sessions get more and more intense in order to fully rest the last week and enjoy the beloved supercompensation!
Panic plan
Do you need to come back from an injury? Or are you already an active athlete and want to get yourself ready for a cycling goal in short order, then the panic plan perfect for you! It will take you a lot of free time, but with the training schedule below, you will be fully prepared for your ultimate cycling goal in 7 weeks!
What is my ideal training schedule?
I have received this question several times now via e-mail and the answer depends completely on your level and the goal you have set. I am not a cycling trainer myself, so I cannot give you a specific and personalised training schedule. What I can recommend is to contact a cycle trainer and ask them for tips. If you want to take it more seriously, you can let a professional cycle trainer guide you and create a personalised training schedule for you.
Would you like to train with an app? Then you might consider training with JOIN, for example. Take a look at the interview with founder JIM on our partner platform ZijWielrent.nl: https://www.zijwielrent.nl/gericht-trainen-maakt-van-iedereen-een-betere-fietser/
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