If you are about to participate in a road cycling race, which is undoubtedly an exciting challenge. In order to achieve good results in the competition, a careful training plan and sufficient preparation are indispensable. In this article, I will provide you with a one-month training plan, and explain in detail the importance of pre-race preparation and choosing the right bicycle to help you perform well in the competition.
- Pre-race training plan: one month of training schedule
Although one month is not a long time, you can still significantly improve your physical fitness and performance through proper training. For road cycling, endurance, speed and technique are all crucial, so your training plan should cover these aspects. Here is a suggested training schedule:
Week 1-2: Basic endurance and strength training
In the first two weeks before the race, the focus is on building basic endurance and strength. During this stage, you need to do long, low-intensity rides to improve cardiovascular function and strengthen the leg muscles.
Monday: Rest day, fully recover.
Tuesday: 1 hour of high-intensity interval training (HIIT). This training will help you improve your speed and power in short bursts. You can do short sprints with intervals of 30 seconds to 1 minute of all-out riding, followed by 2-3 minutes of slow riding to recover.
Wednesday: 2 hours of basic endurance riding, riding speed in a low heart rate range (65%-75% of maximum heart rate) and maintaining a steady output power. The goal is to improve your endurance and adapt to longer rides.
Thursday: Do a short hill riding training. Choose a road with a slope and ride for 45 minutes to 1 hour. Increase the power output when going uphill, pay attention to adjusting the gear ratio, and practice climbing skills.
Friday: Rest or do an easy recovery ride for less than 45 minutes.
Saturday: Do a simulated race training, ride for 3 hours, and imitate the intensity and rhythm of the race. Simulate the ups and downs and different riding intensities in the race to train your endurance and race rhythm.
Sunday: Easy ride or cross training (such as running, swimming, etc.) to keep your body active and avoid excessive muscle fatigue.
Week 3-4: High-intensity training and speed improvement
In the third and fourth weeks, you need to gradually increase the intensity of training, focusing on improving speed and explosive power in the race, while maintaining a good level of endurance.
Monday: Rest day to keep your muscles recovered.
Tuesday: Do 45 minutes of high-intensity interval training (HIIT). Each interval ride is 2-3 minutes, and you try your best to output power. The goal is to improve your maximum power output and explosive power.
Wednesday: Do a 2-hour endurance ride, maintaining a high riding intensity (close to the intensity of the race). This will help you better adapt to the continuous high-intensity riding in the race.
Thursday: Do hill riding training, increasing the time and intensity of climbing. Practice changing gear ratios at different slopes and learn how to climb efficiently.
Friday: Do an easy recovery ride for less than 1 hour. Low-intensity riding promotes blood circulation and helps muscle recovery.
Saturday: Do a ride that simulates the intensity of a race. Set up a race route and try to keep the pace of the race. The goal is to complete the training at a speed close to the race as much as possible.
Sunday: Rest or ride easily, and pay attention to recovering from physical fatigue.
Pre-race week: Adjustment and consolidation
The week before the race, your training should gradually reduce the intensity, focusing on consolidating the skills you have practiced before and allowing your body to recover better.
Monday: Rest.
Tuesday: Take a 30-minute easy ride, keep the intensity low, and help blood flow.
Wednesday: Do a short high-intensity interval training (30 minutes). Keep the rhythm of the race and test your performance at a close intensity to the race.
Thursday: Rest.
Friday: Take an easy ride for 1 hour, keep the intensity low.
Saturday: Take a short easy ride to help your body stay energetic.
Sunday: Rest completely to ensure that your body is fully recovered and make final preparations for the race.
- Pre-race preparation: Ensure you are in the best condition
In addition to training, pre-race preparation is equally important. Here are some preparations you should do a week before the race:
Check your equipment: Check your road bike to make sure the wheels, brakes, transmission, etc. are working properly. If necessary, repair and maintain it in time. Especially the tire pressure and brake sensitivity, make sure everything is in the best condition.
Replenish energy: In the week before the race, adjust your diet reasonably, increase your carbohydrate intake, and ensure that your body reserves enough energy. The day before the race, you can increase your intake of high-GI carbohydrates to help you provide a steady stream of energy during the race.
Psychological preparation: Adjust your mentality and maintain a positive and optimistic attitude. Self-confidence is a great magic weapon to win the race. Before the race, do several imagination trainings to imagine how you will face the difficulties in the race and how to deal with different track conditions.
Rest before the race: Make sure you have enough rest time before the race to avoid overtraining to prevent physical exhaustion. Rest is the key to ensuring that you are in the best condition on the day of the race.
- Choose the right road bike
Choosing a road bike that suits you is the key to success. The choice of road bike should be based on comfort, riding position and performance requirements.
Frame size: Make sure the frame size is suitable for your height and leg length. The right frame can reduce fatigue when riding. Usually, the frame size is determined by your height and the distance from your hips to the ground.
Wheels and tires: Choose a sturdy wheel and a suitable tire. The width and pattern of the tire should be selected according to the road conditions of the track. Generally speaking, narrower tires are suitable for smooth roads, while wider tires are suitable for slightly rough roads.
Braking system: Disc brakes perform better in wet weather and are suitable for most road races. Traditional cassette brakes also perform well in dry weather.
- Race day: Stay calm and focus
On the day of the race, make sure you warm up well in advance. Warming up can help you improve muscle flexibility and reaction speed and avoid injuries. After the race starts, stay calm and race at your own pace. Don’t be distracted by the speed of other players. According to previous training, allocate physical strength reasonably to ensure that you can maintain a certain speed in the second half.
- Summary: Be fully prepared and meet challenges
One month of training and preparation will lay a solid foundation for you to achieve good results in the competition. Through a scientific and reasonable training plan, sufficient pre-race preparation and a suitable road bike, you will be able to perform at your best in the competition. Remember, the most important thing is to enjoy the process, overcome challenges and surpass yourself. No matter what the result is, bravely meet the challenge and do your best, which is the most worthy of pride!