Wellness, Wealth & Mindset Weekly (#029)
Welcome to today's blog post where we'll explore how you can enhance your cycling abilities by dedicating just four hours a week to cycling. Whether you're a passionate cyclist seeking to cycle faster and recover quicker or an amateur rider enjoying weekend adventures, this method can work wonders for your fitness. In the following sections, I will share the exact approach that has helped me steadily improve my cycling performance over the past six months.
The Misconception of Hours on the Saddle
Many cyclists believe that significant improvements in fitness require extensive hours of cycling per week, often emulating the rigorous routines of professional athletes. However, this assumption couldn't be further from the truth. Professional cyclists train for long hours and distances due to the demands of their intense competitions like the Tour de France. For the average cyclist like ourselves, a more efficient approach is key to progress.
Quality over Quantity
The key factors for enhancing your cycling performance lie in the quality of your training sessions and maximizing your recovery period. Instead of fixating on lengthy rides, it's more beneficial to focus on targeted workouts and allow ample time for recuperation.
The Four Key Sessions
My four-hour weekly cycling plan comprises four essential sessions. Let's take a closer look:
Monday Recovery Spin: After a weekend ride (around 100 kilometres for me), I engage in a one-hour recovery spin. This gentle session at about 100 watts ensures I release any lactic acid from my muscles and prepares me for the week ahead.
Tuesday Threshold and VO2 Max Session: On Tuesdays, I challenge myself with a session that alternates between zone four and five intervals. I perform intervals like 10 minutes on, two to three minutes off, repeating this pattern four times within the hour. These efforts push my FTP and VO2 max limits, aiding gradual progress.
Wednesday Weight Session: This is a separate workout, more suited for another blog post.
Thursday and Friday Zone 2 Sessions: To maintain consistency and build my aerobic base, I cycle for an hour in mid-zone two, focusing on power rather than heart rate. These sessions prepare me for the weekend rides.
Consistency is Key
By consistently following this routine week after week, I've noticed a steady improvement in my aerobic base and the ability to handle more challenging efforts and power output. Over the last six months, my FTP has increased from 240 to 260 watts, thanks to this simple yet effective process.
Adapting to Life's Demands
This approach also allows me to accommodate life's commitments. While I aim for a weekend ride, sometimes it's not feasible due to family, work, or other obligations. However, my consistent four-hour weekly plan ensures that my fitness continues to progress steadily.
The Benefits of Steady Training
Apart from providing steady fitness gains, this approach manages fatigue effectively. Instead of feeling wiped out from numerous intense workouts, I feel fresher and ready for each week's challenges.
Confidence in Your Performance
Thanks to my consistent training, I recently embarked on a 70-mile ride after four weeks off the road following my Dragon Ride. Surprisingly, I felt excellent—confident, energized, and able to keep up with the group effortlessly. This experience reaffirms that consistent training yields substantial benefits, even after a brief break from outdoor cycling.
Building a Strong Foundation
In conclusion, rather than being a "weekend warrior," focus on spreading your training hours throughout the week. By doing so, you'll build a strong aerobic base and improve your cycling performance more efficiently. So, embrace this approach, tailor it to your lifestyle, and watch your fitness soar!
I hope you found these insights valuable. If you have any questions or thoughts about the four-hour weekly cycling plan, please share them in the comments below. Don't forget to like and subscribe if you enjoyed this post. Until next time, happy cycling!
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