A 28 Day TRAINING PLAN To Make 2024 Your STRONGEST YEAR EVER

Sports
Published on Apr 24, 2024
How to increase your cycling fitness, climb faster, produce more power on the bike and reach your 2024 cycling goals. This is a 4 week training program every cyclist can follow, with WorldTour performance coach and head of the Science 2 Sport laboratory, John Wakefield.

Training Plan in PDF format: https://bit.ly/3Hwgqv7
(Please note: this plan is *not* available to purchase or download through TrainingPeaks as it was built independently by me for explanatory purposes only. If you would like an individualised training plan built specifically for you, visit https://www.sciencetosport.com)

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A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by John and Science 2 Sport (from anywhere in the world), head to https://www.sciencetosport.com.

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Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.

00:00 Intro
01:15 Gym workouts
04:11 28 Day Overview
04:52 Power, heart rate or RPE
06:03 Week One
07:45 Fasted riding?
10:15 Week Two
14:00 Week Three
17:48 Week Four
22:58 Recovery week
25:20 Additional advice

This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing.