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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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.
15 Comments
LOVE this kind of videos mate – keep them coming! <3
So so so useful for us noobies =)
Has anyone else in same boat as me and does specific workouts only indoors? Any tips on how to do the outside?
Can I maybe import workout ot my Garmin from some workout builder?
It would be great if you were a guest on the Nero Nero Show on YouTube.
Probably the simplest and yet most comprehensive training plan Ive heard so far. Easily within reach of us working joes as far time investment goes. Cheers guys!😊
Brilliant, Tristan and John!
Great video Tristan and John. Really informative. Looking forward to the monthly training plan. Also, it would be helpful if you guys could do something around event-specific training plans. Like if I have an event 3 months down the line, how to build up, taper, recover, etc. Amazing work by you both; helps save a lot of money on paid training plans 😜
Thank you for this video, good advice into a structure trainning from somenone so knowledgeable in cycling performance. I will try do implement this into to my routine since I never do structured training
Love this content, I will try this out. Also curious if longer threshold sessions are good. Like 45-60min in Z3/upperZ3 to increase capacity. Or maybe 3x10min at FTP is better? Would be nice to hear your thoughts about that!
The intensity seems really easy for me, I could do that % of ftp and feel fresh after the intervals still
Thanks for this free and amazing information.
Well this is amazing! I just finished a threshold workout on Zwift, spending a lot of time thinking about what the heck I'm doing. I hope to be in better shape next season than this past one, so this info is just what I needed! Cheers!
any chance to hear how to mix that with gym sessions? I'm not a pro cyclicts so I still want to have upper body…
👍👍
2 cool video ideas maybe. 1) would be a training program with 15 or 20hrs a week. This one was fantastic for 10hrs but if an individual has more time I'd be curious what that plan would look like. 2) would be video on all things nutrition. So calculating base calories plus your ride, how much protein fats and carbs to eat. Fasted vs non fasted. That would be cool and real good topic
Also to talk about what bikes you should take on what rides. Like of your a tt rider saying that 2 days a week is plenty or no you need like 5 or something as an example like that.
Hi Tristan! I'd love to hear the science behind recovery rides. From an outsider, (of the cycling world) looking in, it would appear a great opportunity to use that time for recovery resistance training. To grease the movements, at a low intensity, that cycling cannot give you. Thinking of hip hinge and unilateral upper body movements. What's John's take on this?