No matter what goals you’re setting yourself for next year, to get the most out of your indoor season it’s best to go in as prepared as possible. Here, we explain how using a training plan will help you achieve your goals:
The benefits of following a training plan
When and how to start your training
How to get the most out of your training plan
Benefits of Following a Training Plan
Whether you’re a beginner cyclist who has just signed up for your first sportive, or you’re a seasoned cyclist looking to improve, a training plan can bring many benefits including:
Performance improvements: The number one reason most people follow a training plan is to improve their performance. Whilst you may be a regular rider or commuter, a sportive or challenge requires a new level of effort and endurance which a training plan can develop.
Structure and consistency: In a world where work, family and other commitments are eating away at your training time, a training plan offers structure and easy to follow sessions that slot seamlessly into your daily routine.
Take the stress out of training: Having to think about what you’re doing each time you train and how it fits into your goal of completing a sportive can be stressful and time consuming. Following a training plan takes the stress away and saves precious time.
When to Start Training
The best time to start training will depend on your goals. If you are training for an event on a specific date, work backwards to figure out when you should take up a training plan.
As you move closer to your goal, you should start thinking about event-specific training. A 12 week training plan will help you build the strength, threshold and endurance required to get through the challenge. We’ve launched four new 12 week training plans to help you get to the start line of your event in the best possible shape, click the links below to find out more and download the plans or visit 'Plans' on theWattbike Hubto ride the sessions in real time:
Don’t play catch up. If work or life takes over one week, don’t try and squeeze in missed sessions as you risk fatigue and injury. If you miss more than three sessions in a week, go back and start the week again.
Listen to your body. If you are feeling particularly tired or sore, take some time out before getting back into the plan.
Eat a balanced diet. Roughly 60% carbohydrates, 25% protein and 15% fats, plus a good mix of fruit and vegetables for their vitamins and minerals.
Stay hydrated. Dehydration reduces performance and prevents recovery. Aim for two litres of water per day, plus 600-800ml extra for every hour of exercise.
The best days in the great outdoors are built on the foundations of the best days indoors. New to the Wattbike Hub is a series of workouts designed by elite racer, coach and resident gravel guru Charlotte Backus, showing us how to smooth your time on the rough stuff.
Emma Kirk-Odunubi recently ran the Manchester Marathon and beat her personal best by 9 minutes. Learn how Emma took her training off-feet by adding Wattbike sessions to her weekly training. Plus, try two of her workouts created using the Wattbike Hub+ workout builder.