
Cycling Aerodynamics Time Savings
What’s the one thing you can do now, that could shave 90-seconds off your 25 mile cycle times? When it comes to cycling, everyone thinks
The best way to train for cycling is by making it a regular part of your lifestyle. Start off with easy, manageable workouts and build up gradually over a period of weeks and months. The beauty of cycling is that it’s a great workout and a useful method of travel. You can be time-efficient by combining your journey and training into the same time-frame.
Around 80% of your training should be done at an easy or steady effort, where you can maintain a conversation. Low intensity training boosts your fitness and is kind to your body, meaning you’re less likely to get over-tired or injured.
The other 20% of your training should be done at higher intensities. This normally involves harder efforts with frequent rests (after you’ve done a good warm up). Our online training plans include high intensity sessions, longer aerobic workouts and recovery periods, so you will improve consistently throughout.
Aim to cycle at least twice per week if you want to consistently improve. It’s generally better to follow a pre-planned workout, rather than just riding along aimlessly. Your training should include a mix of longer steady rides, and focused workouts with higher intensity efforts.
Your workouts should start off at a relatively easy level and progress gradually over a period of weeks and months, so that your body gradually adapts to the loads placed upon it. Include regular recovery days and easy weeks, so that it never feels like a drag. The more you enjoy it, the longer you’ll stick with it. Consistency and gradual progression are the keys to improvement.
You can either cycle outdoors in good weather, or indoors using an indoor trainer. Many indoor trainers enable you to use cycling software like Zwift, which makes it more fun. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. However, it’s sensible to do at least some of your training outside on the bike you intend to use during your key event. This ensures you’re used to the feel and handling of your race-day bike.
There are normally two 40-minute strength and conditioning sessions per week with our cycle training plans. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least three rides per week. Rather than instead of them.
Under 40? Compare these with our Standard 10K plans ▸
Entering a cycling event is a great way to kickstart your training, because it adds a sense of urgency to your preparation. The earlier you start training for your target event, the more time you can build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days. Improvements occur faster for beginners. Either way, you should allow yourself at least 8-12 weeks to get fit.
I promise to never sell your information or send you spam. You can unsubscribe at any time.
With 300+ expertly-crafted plans in beginner, intermediate or advanced, we have a plan to suit you.
A flexible calendar, targeted training zones, trackable progress and so much more – on any device.
Tick off your sessions and keep motivated with plans that fit around your lifestyle. Plus, get free email support along the way!
FEEDBACK FROM MY CYCLING CLIENTS
SOME OF MY ACHIEVEMENTS TO DATE
*on average, our athletes use their plan twice (our plans can be activated multiple times)
ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY
What’s the one thing you can do now, that could shave 90-seconds off your 25 mile cycle times? When it comes to cycling, everyone thinks
Eliud Kipchoge’s recent sub-2 marathon highlighted the importance of running form. Here’s our guide to refining your running gait to boost your chances of a
Seven free triathlon swim workouts in a PDF that you can print and stick to the end of your lane. If you want to keep
Make your life easier, with our essential triathlon race day checklist. We also include a printable PDF that you can use time and again, or
Hi Phil, Just wanted to say great job on your training plan. I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. Simple to understand but comprehensive in execution. I appreciated the explanation and understanding provided as to the purpose of the workout and what we are trying to achieve. Web links also very helpful for the old amateur. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! Will look into a longer plan for next year.
I would recommend you to anyone. less - 6 months ago
Go for it, you will not be disappointed. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. - after I purchased the plan, all fears were immediately removed as the plan included not only advice on tailoring it to include for B, C races etc, but guidance for missing sessions, along with just other handy hints and tips. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. - I'm in top form and looking forward to my A race of IM Vichy later this year! less - 5 months ago
Feeling confident after following your Ironman 140.6 advanced plan Definitely 5 stars for your plans. Especially the longer bike sessions. I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. Especially the longer bike sessions. I enjoyed and benefited from how specific they are regarding zones and not just “5hours zone 2” as I’ve seen on other plans before. less - 5 months ago
Phil is my first port of call for a plan and the person I would recommend first to others. This was the third plan that I have purchased from Phil. Each one has been excellent in terms of... read moreThis was the third plan that I have purchased from Phil. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. He has not simply written generic plans and sat back to count the cash - I get a strong sense that he cares for athletes following his plans and has a genuine desire to see them be successful - whatever that looks like to them. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. Phil is my first port of call for a plan and the person I would recommend first to others. No bigger compliment! less - 5 months ago
Hello, A huge thank you! I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Your plan kept me motivated and helped me improve my results. I also bought your Ultra marathon plan and can't wait to start it soon. Thank you very much for your help, less - 6 months ago
Thank you Phil! My program is amazing and I am improving all the time. I had a great race,... read moreThank you Phil! My program is amazing and I am improving all the time. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. I am feeling great. I have completed four races with three wins and one 2nd! Very happy! Loving the program. less - 6 months ago
AND READ OUR TOP TRAINING TIPS FOR YOUR EVENT
In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.
NEW! You can now buy training plan gift vouchers for your friends/family!