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Cycling preparation: training and program to get back in shape
Cycling is important not only as a form of physical exercise, but it also offers "internal" benefits, such as improving the cardiovascular system, and "external" benefits, such as strengthening the leg, arm, and back muscles, and in some cases even the abdominal muscles.
If you want to start or resume this path, however, simply getting on the bike is not enough. We recommend preparing a chart or, at the very least, a training plan to help you progress gradually. For example:
| Week | Tuesday | Thursday | Saturday | Sunday |
|---|---|---|---|---|
| 1 | 30 min easy | 30 min easy | 45 min easy | Rest or walk |
| 2 | 35 min | 35 min with 3 × 2 min at a moderate pace | 50 min | Rest |
| 3 | 40 min | 40 min with 4 × 2 min at a moderate pace | 60 min | 30 min very easy (optional) |
| 4 | 45 min | 45 min with 5 × 2 min at a moderate pace | 75 min | Rest |
| 5 | 50 min | 50 min with 4 × 4 min at a moderate pace | 90 min | 30–40 min easy |
| 6 | 60 min | 60 min with 5 × 4 min at a moderate pace | 2 hours | Rest |
In general, however, in a week it is better to ride for around 8 hours. Obviously, the distance depends on the individual based on:
✅ Endurance
✅ Speed
✅ Leg strength
✅ Lung capacity
Exactly for these reasons, there are specific training sessions to strengthen these areas and reach your goals without overexerting yourself.
Leg strengthening:
Power Resistance Climbs: These are performed on constant slopes (between 8% and 10%), maintaining a very hard gear and a cadence between 40 and 50 RPM. The goal is not speed, but to exert high force with every single pedal stroke. Series lasting 2 to 5 minutes are recommended.
Performance on long climbs:
Maintain high intensity for a prolonged period without panting. This consists of repetitions of about 10 minutes performed at FTP (Functional Threshold Power), which is the maximum power an athlete can sustain consistently for about an hour.
More oxygen:
Standing or sitting on a chair with a straight back, we should breathe slowly and deeply, dedicating 6 seconds to each breath (3 seconds for inhalation and 3 for exhalation). On two wheels, we should practice slow and deep breathing during periods of lower exertion.
Explosive power:
Explosive power is located in a range between 90 and 120/130 RPM. On flat terrain, pedaling at 25–30 km/h, express maximum power for 15–20 seconds, simulating a sprint. Repeat 8–10 times with 1'40" of active recovery after each sprint. Try to stay above 120 RPM. Increase the repetitions as you notice you are getting less tired.
Quick power:
Quick power is based on training that exceeds 140 RPM. Go into a 4–5% downhill, pedal all out, and try to reach the highest possible cadence peak.
Intervals:
This type of session should not be performed more than once a week, always followed by a rest day:
1. 20 minutes warm-up;
2. Sprint at 90%–95% of maximum strength for at least 30 seconds – 1 minute;
3. Rest from 2 to 4 minutes, pedaling at low intensity;
4. Perform between 5 and 10 repetitions;
5. 10 minutes cool-down, pedaling at high cadence with an easy gear to facilitate lactate absorption.
Tempo training:
Perform one or more repetitions at a steady pace, which can range from 10 minutes to over an hour. Tempo repetitions can be performed on both flat terrain and uphill.
In addition to these exercises, one can also train with simple activities to be performed in the gym, such as:
- Squats (legs and glutes)
- Flat Bench Press (chest)
- Deadlifts (back)
- Pull-ups (back)
- Military press (shoulders)
- Rowing (back).
During the winter months, for example, if one cannot ride a bike but still wants to exercise, there are activities that help return to cycling: climbing, swimming, yoga and Pilates.
In cycling, it is not just about movement; the recovery week is also very important.
The so-called "recovery" is a period that can last from a few days to two weeks, depending on the season and the athlete's level. It does not mean stopping pedaling completely – unless extreme recovery is required – but rather drastically reducing the load.
Short and relaxed rides are preferred.
Alternative activities are introduced to keep the body active without stress. Diet is adjusted, focusing on a balance between carbohydrates and light proteins. Sleep is re-evaluated: at least 7–8 hours of quality sleep.
In this phase, the goal is not to exhaust oneself, but to prepare the body for a new cycle. Those who ignore recovery risk accumulating chronic fatigue, losing motivation, and exposing the body to injuries that are difficult to manage.
When approaching the age of 50/60, the body begins to be unable to sustain excessive efforts on the bike, so the focus shifts more towards consistency, recovery, and maintaining strength. Below is an example of a training plan suitable for this age group:
| Day | Training |
|---|---|
| Monday | Rest or walk |
| Tuesday | 60 minutes at an easy pace with 4 × 3 minutes at a moderate pace |
| Wednesday | Strength exercises (30–40 minutes) |
| Thursday | 60–90 minutes at a regular pace |
| Friday | Rest |
| Saturday | Long ride: 2–3 hours at a steady pace |
| Sunday | 45–60 minutes very easy or rest |
In conclusion, cycling training is not just about being on the saddle, but also about promoting other activities adapted to oneself, which lead to guaranteed success.
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Messaggio pubblicitario con finalità promozionale. Offerta di credito finalizzato. IEBCC nel percorso online. Salvo approvazione di Findomestic Banca S.p.A. per cui “Ciclimattio S.R.L.” opera quale intermediario del credito, non in esclusiva.