Training Guide

Start here - Set some cycling goals!

A cycling goal doesn’t have to be a race or event; it can be anything related to cycling fitness that is measurable, anything that stretches you without breaking you.

Why you should set goals

Help you to focus your attention on your priorities.

Encourage you to keep going, maintains your motivation.

Make you accountable - goals help you move from thought to action.

And take you out of your comfort zone, push back the self imposed limits, making you a better cyclist.


Self assessment

Asses your work and family life, training history, diet, sleep habits, psychological strengths and weaknesses and general health.


Next, do a test!

The reason you test is to determine your current fitness level, calculate your sustainable and or maximum values, set a benchmark for future comparison to track and measure your progress, and lastly to determine accurate training intensity zones for purpose of using the data with essential tools such as gauging devices which will help in guiding your training sessions i.e. power meters and heart rate monitor.



Keep it simple - It is easy to become so focused on creating or finding the best plan that you never get around to taking action.


Don't forget the rest days and recovery week/s.

Build these into your training plan and if you have a coach, work with them and choose a day/s that would work best for your schedule.

You will not lose fitness if you take a few days off - if you allow your body to rest and recovery then you will progress.


And aim to build consistency first.

If there is one thing that is going to help you achieve your goal, it is consistency. It doesn’t matter if you are training with a power meter, heart rate monitor or RPE, have the lightest bike, fastest wheels or best indoor trainer; being inconsistent with your training will do little for your progress.


Ride your bicycle!

Without hours on the bicycle, no amount of planning and obsession off the bicycle will make a difference.


Here are a few points to bear in mind:

Individuality: Male or female, no two cyclists are the same and each requires a custom approach.

Consistency: It is easy to get consumed by the latest equipment, opinions and sophisticated training approaches and overlooking the most basic element of success. It is real simple - consistency beats intensity, volume and dictates results.

Execution: Hard work, dedication and consistency is required to achieve success at any task, however you should never have to really force yourself to train, it is okay to skip a workout.

Quality: The quality of each interval should be maintained, if the intensity drops or recommended targets cannot be reached then the session should be stopped.

Quantity: Less is more; however cycling is an endurance sport that requires large volumes of work at appropriate times to achieve your goal.

Intensity: Hard sessions should be hard and easy sessions should be easy. Ensure that you are physically and mentally rested for the hard sessions.

Specificity: Whatever aspect you focus on you will improve.

Variation: The same training may lead to the same result over and over. Change the result by changing the training load, volume and or type.

Rest: Be it for a day, a week or even extended period away from the bike, taking a break is a must to allow your body and mind to rebuild, prevent injury and or illness.


Suggested Reading

Guide: How To Structure Your Training Season

Not Too Hard Or Too Easy But Just Right

Should I Train If I Am Sick?


That is it, thank you for reading.

Hope you found it to be a useful resource. If you need some guidance, need assistance to prepare for an event, want to commit to weeks or months of training or have any questions then the easiest way to get in touch is by using this contact form or this email address:


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