2. Evaluate potential barriers
Real life is not always predictable, and it can easily get in the way of training. You might be a new parent or have started a crucial, time-consuming project at work. Don’t forget that there are (maybe) more important things in life than sports, and consider this when choosing your training plan. You always have more options, and maybe a training plan with a workout every day just isn’t going to work for your current lifestyle.
Here is one handy tip: Look at the preview of each ROUVY training plan. You will find out the approximate amount of time per week you need to dedicate to it. You may also find a weekly preview that shows you the weekly structure. Some plans may be spread out more throughout the week, while others are designed for those who have more time during the weekend.
3. Bear in mind the timing
This may sound simple and easy, but the duration of training plans may vary, so it's important to select the right starting point. Depending on your goals, consider whether you want to focus on training for 4 or 20 weeks. There is no ideal length, but as a starting point, consider your foundation for training. If you aim for your first century ride and have already completed a few long rides, you most likely don't need an 18-week training plan. In all cases, we recommend sticking to longer plans if possible, as it allows your body and mind to adapt and prepare better.
4. Keep your head on your shoulders
Just a little warning for you: If you’re completely new to such a dedicated training system, "better safe than sorry" is the rule to follow. Choose a plan that fits your level and abilities. There is nothing worse than an injury after two weeks of training or having sore legs every morning. Focus more building endurance than chasing speed. On the other hand, if you have already completed a general training plan designed for beginners, push yourself a bit and move towards more time-oriented ones.
5. A little theory can go a long way
By committing to a cycling training plan, you are entering a process that has its phases and periods – and it's good to understand what this means. In general, there are three periods of training:
Microcycle: This is the smallest training cycle that typically lasts for a week. It involves daily training sessions and focuses on specific goals and exercises.
Mesocycle: This is the intermediate training cycle that usually lasts for a few weeks to several months. It consists of several microcycles that are designed to focus on specific aspects of training such as endurance, strength, or speed. The mesocycle is basically a training block that will lead to an improvement in overall performance.
Macrocycle: This is the longest training cycle that typically lasts for a year or more. It consists of several mesocycles that are designed to achieve a specific goal or prepare you for a specific event such as a competition or race. The macrocycle is designed to make you achieve your peak performance at just the right time.
Cycling training plans on ROUVY
There are cycling training plans on the ROUVY app that are aimed at different fitness levels and vary in the time required. Most take 4-6 weeks to complete. You can start at the beginning and work your way up or go directly to the plan that suits your current level. To get the maximum benefit from each plan, we recommend leaving a gap of a couple of weeks between each one to give your body time to rest and recover and acclimatize. And again, it's important to stress the need to to set realistic goals and work towards achieving them. This can be particularly helpful if you're new to cycling or trying to improve your performance in a specific area, such as climbing or sprinting.
Training plans by experience level
Inside the ROUVY app, it’s easy to sort and search the available training plans by experience level. Here are some of the options geared toward beginning, intermediate and advanced cyclists:
Beginner cycling training plans:
Intermediate cycling workouts:
Advanced cycling training:
Goal-oriented training plans
ROUVY also has cycling training plans designed to help you achieve specific goals. In the app, there are plans tailored for:
Cycling training for weight loss:
Endurance building:
Race preparation workouts:
Pro cycling training plans on ROUVY
Looking to ride – or at least train – like the pros? ROUVY has training plans designed by members of the Lidl-Trek and Team Visma | Lease a Bike teams, legendary mountain biker José Hermida, and Andy Schleck, who won the 2010 Tour de France and was runner-up in 2009 and 2011.
Lidl-Trek's Increase Your FTP plan runs over the course of four weeks and is geared toward helping advanced riders increase their FTP with threshold training, high-cadence sprints and intermittent anaerobic intervals. The Build Strength And Speed plan by Lidl-Trek includes six weeks of easy-to-follow structured workouts and targets specific aspects of cycling fitness, progressively building towards increased power and endurance.
Andy Schleck’s Get Fitter plan is the perfect way for beginner cyclists to improve their fitness and performance, step by step. The 6-week training plan includes carefully timed sessions to ensure balanced development and recovery.
José Hermida's 6-week training plan on ROUVY caters to all fitness levels, blending aerobic endurance, strength, high-intensity interval training (HIIT) and tempo workouts. The mix of intensity and recovery will ensure you stay motivated and see results.
