How To BOOST Your Cycling Fitness: a 7 Day Training Plan EVERY Cyclist Can Follow

Sports
Published on Apr 24, 2024
I met with WorldTour cycling performance coach, John Wakefield, to discuss a 7-day cycling training plan to improve your cycling fitness. From day 1's warm up activation ride to day 5's high-intensity session, this training plan will help you maximise your time and make substantial gains on the bike.

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ESP: Me reuní con el entrenador de rendimiento en ciclismo del WorldTour, John Wakefield, para discutir un plan de entrenamiento de ciclismo de 7 días para mejorar tu condición física en la bicicleta. Desde el paseo de activación del calentamiento del día 1 hasta la sesión de alta intensidad del día 5, este plan de entrenamiento te ayudará a maximizar tu tiempo y lograr ganancias sustanciales en la bicicleta.

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
01:11 Day One
02:33 Day Two
03:46 Day Three
04:36 Day Four
05:11 High intensity session
07:42 Day Six and Seven
09:59 For time-crunched cyclists
11:10 Final thoughts

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.