detailed guide

Competing in cycling can be a transformative experience. However, success depends on preparation. This detailed guide will help you train effectively, so you can fully enjoy the experience of competing.

Design your own training plan

To be successful in cycling competitions, you need a well-structured training plan. Here we explain how to structure it in different phases to maximize your performance:

  • Foundation phase:
    The base phase is essential and usually lasts between 8 and 12 weeks, depending on your initial fitness level and goals. During this period, the focus is on building solid aerobic endurance. Do long runs at low or moderate intensity. These workouts should represent 70-75% of your maximum heart rate. The goal is to gradually increase the duration of your runs, not the intensity, to strengthen the cardiovascular system and improve efficiency in using fat as an energy source.

  • Construction phase:
    After the foundation comes the construction phase, which can last 4 to 8 weeks. Here, you increase the intensity of training to improve both muscular endurance and anaerobic capacity. Introduce high-intensity intervals, such as short, explosive efforts (sprints) or sustained efforts at a high threshold (tempo rides). This not only increases your speed and power, but also improves your ability to recover quickly. Intervals should be followed by periods of rest or light pedaling to allow adequate recovery.

  • Specific phase:
    In the specific phase, which generally lasts 4 to 6 weeks, you must simulate the conditions of the competitions you will face. If your running includes a lot of hills, focus on hill training. If it's a race against the clock on flat terrain, work on maintaining a high power output for long periods. This is also the time to practice racing tactics, such as pack positioning, sprints and attacks. This phase adjusts your body and mind to what you will experience on race day.

  • Tapering:
    Tapering is the final phase of your preparation, which lasts between 1 and 2 weeks before the competition. The goal here is to reduce training volume while maintaining a certain intensity so that your muscles recover and your body is at peak fitness. Reducing volume may include decreasing the duration of your workouts but performing some short, sharp efforts to maintain the neuromuscular response. This approach ensures that you arrive at the starting line feeling fresh, rested and ready to compete.

Don't forget cross training and rest
Incorporate complementary activities such as swimming or yoga, which help improve flexibility and overall strength. Also, make sure you get enough rest. The body needs to recover to adapt to the stress of training.

 

Nutrition and hydration: your best allies
Proper nutrition is essential. Eat carbohydrates for energy, protein for muscle recovery, and healthy fats for overall well-being. Constantly hydrate yourself, not only during your shoots, but also throughout the day.

 

Mental preparation: the secret to competing

The mental aspect is as important as the physical one. Work on your concentration and confidence. Strategies like visualization and meditation can help you manage nervousness before and during competition.

 

Review and adjust your plan regularly

Monitor your progress and adjust your plan as necessary. Listen to your body and don't ignore signs of exhaustion or injury. Talk regularly to your trainer and be flexible with your plan to get the best results.

Lazer Z1 Kineticore

 

Invest in technology and equipment for road cycling

For road cyclists, having the right equipment and technology is essential to improve performance and comfort during competitions and training. Here we detail what to consider:

  • Select the correct bike The ideal road bike should be light, aerodynamic and adapted to your body. Look for a bike with a good transmission system that offers precise and smooth shifting. The frame material (carbon, aluminum, titanium) also influences weight and stiffness. Make sure the frame size and configuration fits your body geometry to maximize efficiency and minimize the risk of injury.

  • Power meters and GPS navigation systems Power meters are essential for training at the appropriate intensity and measuring effort in watts accurately, allowing for more specific and effective workouts. A GPS navigation system will not only help you follow your planned routes, but will also provide you with valuable data on your performance, such as speed, distance traveled, and elevation.

Favero Assioma Uno - Individual Power Meter Pedals
Favero Assioma Duo - Pedals Power Meter double detection
  • Heart rate monitor Training with a heart rate monitor allows you to ensure that you are working in the correct zone for your specific training goals. This is crucial to improving your aerobic capacity and controlling intensity during long hours of road training.

  • Specialized clothing and accessories Invest in clothing designed specifically for road cycling. This includes aerodynamic jerseys, shorts with adequate padding for long distances, and lightweight, ventilated helmets. Cycling shoes should offer good energy transfer without compromising comfort. Don't forget other accessories such as sunglasses to protect your eyes from UV rays and wind, and gloves that offer good grip and protection without sacrificing sensitivity and control.

  • Maintenance and updates Keeping your bike in optimal condition is vital. Perform regular checkups and don't skimp on high-quality components for replacements or upgrades, such as tires suitable for different weather conditions and road surfaces, and efficient braking systems that can handle fast descents and wet conditions.

 

12 Week Training Plan for Dedicated Cyclists

Week 1-4: Base Phase

  • Objective: Build aerobic endurance and strengthen the muscles used in cycling.
  • Days 1 and 4: Long run (2-3 hours) at low intensity (heart rate zone 2).
  • Day 2: 1 hour cross training (swimming, easy running) to improve overall fitness and reduce the risk of overuse injuries.
  • Day 3: Active rest, flexibility exercises or yoga.
  • Day 5: Short session (1 hour) of intervals. 10 minutes of warm-up, followed by 4x5 minutes in Zone 4 with 5-minute recoveries.
  • Day 6: Cadence session. I cycle for 1.5 hours at a high cadence on flat terrain.
  • Day 7: Complete rest.

Week 5-8: Construction Phase

  • Objective: Increase power and anaerobic capacity.
  • Days 1 and 4: Threshold intervals. 20 minutes of warm-up, followed by 2x20 minutes in Zone 4, with 10 minutes of recovery between efforts.
  • Day 2: Medium distance shooting (1.5-2 hours) at moderate intensity (Zone 3).
  • Day 3: Rest or recovery activities such as yoga or stretching.
  • Day 5: Sprint session. 15 minute warm-up, 8x30 second sprints with 4 minute full recoveries.
  • Day 6: Cross training or a light spinning session.
  • Day 7: Complete rest.

Week 9-12: Specific Phase and Tapering

  • Objective: Sharpen physical fitness and prepare for competition.
  • Days 1 and 4: Race simulation. 3-4 hours with sections that mimic the characteristics of the race (hills, sprints).
  • Day 2: High intensity intervals. 15 minutes of warm-up, followed by 6x3 minutes in Zone 5 with 3-minute recoveries.
  • Day 3: Active rest or light training.
  • Day 5: Progressive reduction in training volume while maintaining intensity. 1 hour of cycling with some short efforts in Zone 4-5.
  • Day 6: 1-hour soft ride in Zone 2.
  • Day 7: Complete rest.

Additional considerations

  • Nutrition: Make sure you consume enough carbohydrates to support your high-intensity workouts, protein for muscle recovery, and healthy fats for hormonal function.
  • Hydration: Drink enough water before, during and after your workouts.
  • Break: Sleep is crucial for recovery, make sure you get at least 7-8 hours of sleep per night.

This plan is a general framework that should be adjusted based on your specific needs, fatigue levels, and other commitments. If possible, work with a trainer who can further customize your training plan based on your progress and response to training.

 

If you are looking to achieve maximum efficiency in your training, here you will see a series of equipment that we recommend for this:

Helmets – Road cycling
Oakley Aro3 Endurance Mips Helmet Black
Oakley Aro3 Endurance Mips Helmet White
Lazer Vento KinetiCore Matte White Helmet
Oakley ARO5 Race Mips Helmet White
Abus Gamechanger 2.0 Polar White Helmet
Kask Valegro Helmet Glossy Black
 
Shoes – Road cycling
Shimano RC903 S-PHYRE White Shoes
Shimano RC903 S-PHYRE Shoes Black
Shimano SH-RX801 Shoes Green Black
Q36.5 Unique Road Shoes Black
DMT KT1 Shoes Black White
Q36.5 Unique Adventure White Shoes
 
Clothing – Road cycling
Castelli Espresso Black Bib Shorts
Castelli Free Aero RC Blue Long Bib Shorts
Castelli Espresso Navy Blue Bib Shorts
Castelli Perfetto Ros Blue Camouflage Jacket
Castelli Perfetto RoS Jacket Military Green
Castelli Perfetto Ros 2 Convertible Jacket Blue
 
Accessories – Road cycling
Tufo Valve Extender 21/28/31/30mm
Shimano 105/SLX -11 Speed ​​HG601 Chain
Krayton Road Tube 700x35-45 Fine Valve
Goodyear Eagle F1 Tire 700x28/25/30 Foldable Black
Goodyear Eagle F1 Tire 700x28/25 Foldable Brown
Continental Grand Prix 5000 All Seasons TR Black Tire 700x25-28