Article by:
Florian Bogge
USA Triathlon certified coach
Kona Endurance

I’ve seen countless athletes struggle with finding the right balance between their cycling goals and lifestyle. Creating a training plan that complements your goals and lifestyle is essential for success. In this article, I’ll share some insights I’ve gained over the years to help you find the perfect training load for your unique situation. I like to make this practical for you, so each point will have some actionable items for you. 

1. Establish your cycling goals 

First and foremost, you need to determine your cycling goals. Are you training for a specific event, like a century ride or a multi-day stage race? Or are you aiming to improve your overall fitness and performance? By setting clear objectives, you’ll be able to tailor your training plan to meet those targets.  

Actionable step: Write down specific, measurable, achievable, relevant, and time-bound (SMART) goals for your cycling performance. For example, “I want to complete a 100-mile ride in under 6 hours within the next six months.” 

2. Assess your current fitness level 

Before diving into a training program, it’s crucial to evaluate your current fitness level. Knowing where you stand will allow you to create a plan that builds upon your existing strengths and addresses your weaknesses. Consider undergoing a professional assessment, such as a functional threshold power (FTP) test, to gauge your current capabilities accurately. 

Actionable step: Schedule a professional assessment, such as a functional threshold power (FTP) test or a lactate threshold test, to establish your current fitness baseline.

Alternatively, you can perform a self-assessment by doing a step test to estimate your FTP, VO2Max and VLAmax – you can find a free calculator on this website.

3. Consider your lifestyle 

Your training plan should fit seamlessly into your daily routine. Be realistic about the time and energy you can devote to cycling. Consider factors like work, family, and social commitments when determining the frequency and duration of your training sessions. Remember that consistency is key, so it’s better to opt for a sustainable, manageable plan than one that leaves you feeling overwhelmed. 

 
Actionable step: Create a weekly schedule that outlines your work, family, and social commitments. Allocate specific time slots for cycling training, ensuring that it fits realistically within your routine and accounts for rest and recovery. 

4. Balance intensity and volume 

The perfect training load strikes a balance between intensity and volume. Too much intensity can lead to burnout, while too much volume may not provide enough stimulus for improvement.

As a general rule of thumb, aim for a mix of high-intensity interval training (HIIT) sessions, moderate-intensity workouts, and low-intensity recovery rides throughout your training week. 

Actionable step: Structure your weekly training plan to include 1-2 high-intensity interval sessions, 2-3 moderate-intensity workouts, and 1-2 low-intensity recovery rides. Remember to allow for adequate rest days to promote recovery and prevent burnout. 

5. Listen to your body 

As an experienced coach, I cannot stress enough the importance of listening to your body. Pay attention to signs of overtraining, such as persistent fatigue, poor sleep, or a decrease in performance.

If you’re experiencing any of these symptoms, it’s essential to reevaluate your training load and make adjustments accordingly. Remember that rest and recovery are just as crucial to success as hard work on the bike. 

Actionable step: Keep a training log to track your workouts, mood, energy levels, and sleep quality. Regularly review this data to identify patterns and monitor your recovery. Adjust your training load if you notice signs of overtraining or excessive fatigue. 

6. Be flexible 

Life happens, and sometimes you’ll need to adjust your training plan to accommodate unforeseen circumstances. Be prepared to make changes as needed, and don’t beat yourself up if you miss a session or need to scale back your training temporarily. Flexibility is essential for long-term success and mental well-being. 

Actionable step: Develop a contingency plan for when life gets in the way of your training schedule. Identify alternative workout options, such as indoor cycling sessions or shorter workouts, that can be used when you’re short on time or faced with unexpected obstacles. 

7. Seek professional guidance 

If you’re struggling to find the right training load, don’t hesitate to seek the guidance of a professional cycling coach. An experienced coach can assess your goals, fitness level, and lifestyle to create a personalized training plan that will help you achieve your objectives without sacrificing your well-being. 

Actionable step: Research and connect with a local or online professional cycling coach who can provide personalized guidance and support. Schedule an initial consultation to discuss your goals, current fitness level, and lifestyle, and work together to create a tailored training plan. And yes, we are happy to help with this! We are specialized in reaching goals even if life happens. 

Conclusion

In conclusion, finding the right training load for your goals and lifestyle is crucial for success in cycling and in training in general. By considering your objectives, current fitness level, and daily routine, you can create a sustainable plan that will help you achieve your cycling dreams. Always listen to your body, be flexible, and seek professional guidance when needed. Happy pedaling!