ironmom CYCLING TRAINING PLAN
Whether you’re training for triathlon, cross training for another sport or just looking to shake things up with a new training program, the IRONMOM.ca Cycling Training Plan has you covered! As a busy mom of two I optimized each workout so that they are quality-focused, and the fact that you can tailor each workout to your own fitness level means that you can get the most out of each workout time and time again! My ultimate goal here is to get you both physically and mentally stronger than before. And you won’t only see results on the bike, but will see your improved fitness and overall confidence carry into other activities and aspects of your life. Click below to try a sample workout!
There are two options available, the 8 or 12 Week Cycling Training Plan. The 8 week option is simply the first 8 weeks of the full 12 Week Cycling Training Plan. This option is available for those who are not looking to make a full 12 week commitment but still want to realize fitness gains in their physical and mental strength. A 4 week “add-on” option is available for anyone looking to complete the remaining 4 weeks that make up the full 12 week program.
Additionally, there is a program-only option as well as the full version that includes instructional workout videos where I perform the entire workout with you ;)
The workouts are meant to be done on an indoor bike (trainer or spin bike), and are made up of training blocks that are each 4 weeks long: 3 weeks of gradual increase in volume and intensity + 1 week of 3 easier rides with a Functional Threshold Power (FTP) test slotted mid-week.
For the 3 week build at the beginning of each block, there are 3 structured cycling workouts each week: (1) power/hills, (2) tempo and (3) threshold. There is an instructional video available for each of these structured workouts. I am not only instructing and coaching you throughout, but I am doing the workouts with you (all except for the cool down at the end), so bring your towel, hydration and fuel and get ready to sweat;)
The 4th workout (endurance) does not have an instructional video available as it is intended to be performed on your own and can even be replaced by another endurance-type activity if you choose to change things up or are following this program in combination with another program: running, swimming, yoga, rowing, etc.
Strength Training is strongly encouraged and can be slotted in between training rides. If you don't have a Strength Training program to follow, you can look to use the IRONMOM Strength Training Program that has been developed for runners but compliments cycling just as well.
And because everyone's schedule is different, you can perform the workouts on whatever day of the week you choose - just ensure that they are performed in the order given: power/hills, tempo, threshold, and endurance.
Click HERE to see a sample training week with weekdays assigned:)
Finally, there is no music played in the instructional videos. You can definitely bring music to each of the workouts and have it play. The reason there is no music in the videos is because it can be distracting when you are trying to stick to a certain cadence or breathing rhythm. Since the purpose of this program is to bring your fitness to the next level and have you fully tune in to your mental and physical abilities, I chose to stay away from music and made sure that I was 100% focused on helping you achieve these objectives!
Have any questions, never hesitate to contact me. You can email me at firstname.lastname@example.org or submit a form HERE.
Frequently Asked Questions
(1) Who is this program geared to?
I used this program myself when I was training for Ironman, but I have also used it postpartum after having my second daughter.
Because the workouts can be tailored to your individual fitness (by performing the recommended Functional Threshold Power (FTP) test), people from all athletic backgrounds can benefit from this program.
In the first week, the shortest workout is 40 minutes and the longest workout is 60 minutes (endurance). Volume and intensity will build gradually each week so that there is little risk of injury.
And for those looking to measure fitness improvements throughout the program, a Functional Threshold Power (FTP) test is slotted into the 4th week of each training Block.
(2) What do I need to get started?
First off, you need access to a stationary bike, whether it's a spin bike or your bike on a trainer.
Before you start your workout, make sure that you have set-up your bike accordingly. Is the seat height at the right level? How about the handle bars?
Click HERE to see an instructional video on how to set yourself up on a spin bike.
(3) What do I bring to each workout?
A good attitude;). That is #1!
But yes, it is encouraged that you also bring some physical things:
(a) a towel (to catch and wipe your sweat)
(b) something to hydrate yourself with (water or sports drink)
(c) music if you choose
(d) anything else you want to keep on hand while riding your stationary bike.
(4) What is an FTP test?
A Functional Threshold Power (FTP) test is a fitness test method performed to determine the highest average power you can sustain for an hour. The power noted here is measured in watts and can be measured using a power meter or smart trainer for your bike.
The goal is that after a good warm up that includes pieces at your target power, you ride as hard as you can for 20 minutes at a rate that you can sustain but reach maximal output. You may go out to hard for your first one and have to pull back on effort throughout, but that's ok and all part of figuring it out.
If you do not have a way to measure power, then ensure that you have a way to measure your heart rate to capture the level of your effort.
Once the test is complete, results from the test (average heart rate and/or average power output) are used to determine your training zones for each of the workouts in the program.
(5) What are the training zones outlined in the program?
I use 3 training zones in this program, and after performing your FTP test you will know exactly what your zone range is for each of the workouts.
Zone 2 = Steady State / Endurance. These workouts are at a comfortable steady pace and can be sustained for long periods of time. You should be able to easily hold a conversation during these workouts.
Zone 3 = Tempo. These workouts are in a range above Zone 2 and require more effort. You should be challenged but still able to sustain your effort for the prescribed time in the workout. Conversation should be more challenging.
Zone 4 = Threshold. These workouts require you to push and reach a level of discomfort where lactic acid can build up in your legs. But because there are breaks between the sets given, you have time to flush out the lactic acid and recover in time for the next set;) You should not be able to hold a conversation during these workouts. These are the workouts that will help you strengthen your mental game as well as your fitness game!
Have more questions? Contact me HERE :)