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Building a Cycling Training Plan: What Actually Works

Training plan advice has gotten complicated with all the apps and methodologies flying around. As someone who followed my first training plan from a magazine and burned out after three weeks, I learned everything there is to know about building something sustainable.

That first plan was too intense. Learned that training plans need to match your life, not some idealized athlete’s schedule. Here’s how to build something that actually works.

The Basic Building Blocks

Probably should have led with this section, honestly. Every cycling training plan has the same ingredients:

Endurance rides – Long, steady efforts that build your aerobic base. The foundation everything else sits on. These should feel conversational – you could chat with someone while riding.

Intensity work – Intervals, tempo efforts, hill repeats. Shorter, harder sessions that improve speed and power. These hurt but create fitness adaptations quickly.

Recovery – Easy days, rest days, or very light spinning. This is when your body actually adapts to the stress you’ve applied. Skip recovery and you won’t improve.

Strength work – Optional but helpful. Core stability, leg strength, general fitness. Doesn’t have to be heavy gym work – bodyweight exercises count.

The Weekly Structure

A common approach for recreational riders:

3-5 rides per week. More isn’t necessarily better unless you’re racing.

One long ride. Your endurance builder. 2-4 hours depending on goals. Usually on weekends when you have time.

One or two intensity sessions. Intervals, tempo, or hill work. These can be shorter – 45-90 minutes with focused efforts.

One or two easy rides. Active recovery or just enjoyment. No pressure, no data obsession.

One or two rest days. Actually rest. Your body needs it.

Periodization: The Big Picture

Don’t train the same way year-round. Structure your year into phases:

Base phase (8-12 weeks): Focus on endurance. Long rides, consistent volume, minimal intensity. Boring but essential.

Build phase (6-8 weeks): Add intensity while maintaining endurance. This is where fitness improves noticeably.

Peak phase (2-4 weeks): Reduce volume, sharpen intensity. For events or target rides.

Recovery phase (2-4 weeks): Back off significantly. Prevent burnout, reset mentally and physically.

If you’re not targeting specific events, you can simplify: alternate between building and recovery blocks throughout the year.

Matching Your Reality

The best training plan is one you’ll actually follow. Consider:

Available time – Be honest. If you have 6 hours per week for cycling, plan for 5 to leave margin. Overcommitting leads to failure.

Life stress – Heavy work periods, family demands, travel – these affect recovery. Scale training during stressful times.

Equipment and access – Can you ride outdoors year-round? Do you have a trainer for indoor sessions? Plan around what’s realistic.

Goals – Are you training for something specific? Maintaining general fitness? The answer changes the plan.

Measuring Progress

Track something. Options:

Power – Most objective measure if you have a power meter. FTP tests every 6-8 weeks show progress.

Heart rate – Can indicate improving fitness if you see lower heart rates for the same effort over time.

Perceived effort – How hard does a familiar route feel? Improvement shows as things feeling easier.

Results – Segment times, event results, achieving goals you couldn’t before.

Don’t measure constantly. Progress comes in chunks, not daily increments.

Common Mistakes

Too much intensity: Hard rides are satisfying but recovery is where you improve. Balance matters.

Not enough rest: Fatigue accumulates. Schedule recovery proactively.

Comparing to others: Someone else’s plan probably doesn’t fit your life. Focus on your progress.

Rigid adherence: If you’re exhausted or sick, adjust. The plan is a guide, not a law.

When to Use a Coach or App

If you’re training for serious events, a coach provides accountability and expertise. If you want structure without paying for coaching, apps like TrainerRoad or Zwift have built-in plans.

For general fitness, you can build your own simple plan and adjust as you learn what works.

The Bottom Line

That’s what makes structured training endearing to us cyclists who’ve figured out what works. Consistent training beats perfect training. Show up regularly, include variety, rest appropriately, and fitness improves over time. The specifics matter less than the consistency.