How to pick a training plan

1. What is your goal?

This will become one of the reasons you ride. This is what’s going to set the direction for your training plan.  

A goal can be an event based or you can work on strength or weakness.  

With an event based goal, you need to establish: 

  • Event type - What type of event are you targeting. The type will determine the training efforts you ride as they are aligned to the key demands of your event.  For example, you want to target the Etape you would go for a mountainous plan, but if you want to target crits, you pick the crit racing plan. 
  • Priority - this is the level of importance. Is it an A, B or C event? The priority will determine the training phase flow, level of taper and recovery weeks. 
  • Date - set the date you want to peak for 

Or you can get specific, and therefore work on a strength or weakness of your cycling.  

  • Pick an area you want to develop - in your last training plan you felt that you lacked power, so you may want to work on this area. Or you just want to keep up with your mates, so the training plan is going to be quite varied.  
  • Date - how long do you want to train for. This will determine what phases you ride as each plan on SPOK'D is progressive.  Plus with these types of plans, the last week will include a taper that is aligned with your training plan. This will allow you to test yourself to your measure progress. 

2. Plan length 

Depending on your goal type, this can vary.  

Event based - if your event is 6 months away, you may want to break this down. You would set your A event for 6 months time, but then you’ll have a few B events along the way to keep motivation up and keep you in check.  

Get specific - You can work in 6-8 week cycles, but make sure you test yourself before and after.  

3. Your time to train 

The type of goal you've selected is going to impact how much time you have to commit to the bike. So, you need to think about your goal demands.  

Let’s say you want to ride a steady 100 miles for the first time. If you’re consistent you could train between 3 to 6 hours per week. But if you want to target the Etape which is more demanding you want to give yourself 5 to 10 hours per week. Of course, your starting point can impact this. But SPOK’D will work around you, as you can change your availability anytime during the week to ensure you’re riding the right efforts.  

Then in terms of one day event distance, you want to have at least ridden 80% of the goal length, 1-3 times before the event. This will help you prepare mentally plus help you practice your nutrition 

4. What have you done in the past? 

One last factor that might influence, your decision is are you coming off a training plan. This training plan may have been power focused and now you want to switch it up and therefore you now want to focus on your threshold / longer efforts.  

Overall, you want to enjoy what you do. It needs to be fun. But remember your goal will set the direction but it’s what you do between the start and the end is what’s going to determine the success.  

Check out the event base and get specific training plans 

If you have any questions, we’re here to support you - so please reach out to hello@spokd.com

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