The first level of this training plan for cyclists is all about technique and consistency. This plan consists of training for up to two hours for the first few days of the program, with recovery periods built right in. The key to developing the proper riding technique is to learn it while your body is fresh. Tired legs and a tired body can easily get lackadaisical, which could lead to improper training techniques and potential injury.
The goal of level 1 training is to take it slow to develop proper habits. After day 6 or 7, you should have the techniques mastered and can increase the intensity.
TT Level 1
Warm ups are essential to the success of all of my programs. It is the difference between having a quality training session where your body works at its best, or a workout that could potentially lead to an injury.
Whether you’re training, tackling a sportive, riding a multi-day epic or racing, if you’re not keeping hydrated you’ll be compromising your performance, limiting training gains and prolonging the recovery process.
The optimal time to stretch is immediately after you get back from a ride, but get clean and warm first. You will still get benefits in the evening and, if you are more likely to do a good job when relaxed, this is better, rather than a rushed effort straight after riding.
Do not skip your rest days. Get it wrong, too little or too much, and your training (and racing) may come to a halt, reduce training benefits and significantly increase the time you will need to recover from a ride.