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 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 (100 miles) and have already completed a few long rides in the past, 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.
![Road cyclist stopped on the road because his back hurts](https://thumbor.rouvy.com/C_KPkQlyTp79OsGdWYL9qbg8ToY=/smart/https%3A%2F%2Fcdn.rouvy.com%2Fblog%2F481%2Fwvqhz.jpg)
4. Keep your head on your shoulders
Just a little warning for you: if you are 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 your training plan or having sore legs every morning. Focus more on building endurance than chasing speed. On the other hand, if you have already completed a general "get started" plan, push yourself a bit and move towards more time-oriented ones.
5. A little theory can go a long way
By committing to a training plan, you are entering a training process which has its phases and periods - and it's good to understand what this means. In general, there are 3 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.
![Push harder training plan in the ROUVY app](https://thumbor.rouvy.com/TCRqTvFVSVvmTxMEuyjK6Ibr7d8=/smart/https%3A%2F%2Fcdn.rouvy.com%2Fblog%2F481%2Fblob)
Upgraded training plans and workouts on ROUVY
This year, ROUVY introduced a revamped full workouts programme that caters to all needs and all levels.
ROUVY has four basic plans aimed at different fitness levels and each one takes 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 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.
![Workouts in the ROUVY app](https://thumbor.rouvy.com/ueeTg2NQQn004hXA_SRAzMx7WaA=/smart/https%3A%2F%2Fcdn.rouvy.com%2Fblog%2F481%2Faaaakknz.png)
The latest version of the ROUVY training plans has a cleaner design and improved ability to check your progress and see what else you need to do to advance on your regime. Later in the year more training plans will be rolled out along with a 'Workout of the Week feature.
The training plans were designed by professional Belgian cyclist and coach Michiel Stockman who currently rides for Saris Rouvy Sauerland Team.