Cycling preparation: training and program to get back in shape

Riding a bicycle means more than just doing physical exercise. Regular cycling brings benefits to the cardiovascular system, improves endurance, and strengthens numerous muscle groups, including the legs, glutes, back, arms, and abdominals.

 

However, to achieve results, simply getting on the saddle is not enough: it is important to follow a progressive training plan that allows the body to gradually adapt to effort and reduces the risk of injury.

 

How to start a cycling training program

If you are starting out or returning after a break, it is advisable to gradually increase the time spent on the bike.

Below is an example of a six-week training plan.

Naturally, training volume varies based on fitness level and personal goals.

 

How many hours of cycling per week?

There is no one-size-fits-all answer.

The time dedicated to cycling depends on several factors:

• endurance level;
• average speed;
• muscle strength;
• respiratory capacity;
• sports goals.

For a well-trained amateur cyclist, a volume of about 6-8 hours per week is a good reference, provided it is properly distributed and alternated with recovery days.

 

Training to improve cycling performance

To become more performant, it is important to train different physical capacities.

Training leg strength

Strength-endurance climbs are performed on slopes between 8% and 10%, using long gear ratios and a cadence of about 40-50 revolutions per minute.

The goal is to increase the force generated with each pedal stroke, performing sets lasting 2-5 minutes.

Improving performance on long climbs

To tackle challenging climbs, it is useful to perform repeats of about 10 minutes at your FTP (Functional Threshold Power), which is the maximum power sustainable for about one hour.

This type of training improves the ability to sustain high effort without quickly reaching exhaustion.

Training breathing

Proper breathing allows for better oxygen utilization.

During exercises, it is advisable to inhale for about three seconds and exhale for the following three, maintaining a slow and controlled rhythm.

On the bike, this technique can be applied during less demanding sections.

Developing explosive strength

To improve sprinting, you can perform accelerations of 15-20 seconds maintaining a cadence between 90 and 120 revolutions per minute.

Each sprint should be followed by about 100 seconds of recovery with an easy gear.

Training rapid strength

Rapid strength is developed by attempting to reach cadences above 140 revolutions per minute, generally on a slight downhill and in total safety.

This exercise improves pedaling speed and neuromuscular coordination.

Repeats

Repeats are one of the most effective but also most demanding training methods.

A typical session includes:

1. 20 minutes warm-up;
2. a sprint at 90-95% of maximum effort for 30-60 seconds;
3. recovery of 2-4 minutes at low intensity;
4. 5 to 10 repetitions;
5. 10 minutes cool-down.

It is advisable to perform this training no more than once a week.

Steady-state endurance

Steady-state endurance involves maintaining a constant rhythm for periods ranging from 10 minutes to over an hour.

It can be performed on flat terrain or uphill and represents one of the fundamental training methods for improving endurance.

 

Gym training for cycling

Training is not limited to bike rides.

The gym can also help improve strength, stability, and injury prevention.

The most suitable exercises are:

• squats;
• deadlifts;
• rows;
• pull-ups;
• military press;
• bench press.

A well-structured strength program improves the power exerted on the pedals and contributes to a more stable posture.

 

Complementary sports for cycling

During the winter or during periods when it is not possible to ride a bicycle, it is possible to maintain good physical condition by practicing alternative activities.

Among the most recommended are:

• swimming;
• yoga;
• pilates;
• sport climbing.

These disciplines improve mobility, balance, strength, and body control, qualities that are fundamental also for cycling.

 

The importance of the recovery week

Training also means recovering.

The so-called recovery week is a period during which the volume and intensity of training are significantly reduced, allowing the body to recover.

During this phase, it is advisable to:

• do short and relaxed rides;
• practice light alternative activities;
• follow a balanced diet;
• sleep at least 7-8 hours per night.

Recovery is fundamental to avoid overtraining, reduce the risk of injury, and improve long-term performance.

 

Training on the bike after 50 years

With advancing age, it becomes even more important to find the right balance between training and recovery.

The goal is not to continuously increase intensity, but to maintain good physical condition through consistency and regularity.

Here is an example of a weekly program.

 

Conclusions

A good cycling training program is not built solely on riding.

The combination of bike rides, strength exercises, complementary activities, and adequate recovery periods allows for progressive improvement in endurance, power, and pedaling technique.

Following a personalized program and respecting recovery times is the best way to achieve your goals, have fun, and ride safely.