I am excited to announce our new training program!
While our programs have always followed the key phases of training, it’s just as important that we keep evolving. As we gain more experience and continue learning, we’re always looking for ways to improve, adapt, and build on what works. Of course, I am also taking your feedback into account to incorporate the areas you would like to focus on. Note that while we have a focus for each phase, we will not neglect the other areas of your cycling!
Here is an overview.
The 360VELO training program is structured around five progressive phases that guide your development over the season. From building stamina to raising your ceiling for peak performance, each phase plays a key role in helping you become a faster and more resilient cyclist.
Phase 1: Groundwork (12 weeks)
Focus: Endurance, durability
Phase 2: Momentum (13 weeks)
Focus: Rolling strength, sustained power
Phase 3: Elevate (10 weeks)
Focus: Growth
Phase 4: Edge (6 weeks)
Focus: Intensity, repeatability
Phase 5: Prime (8 weeks)
Focus: Execution at peak fitness
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@Coach_Theia
I am excited. Will this start next week?
I answered my own question just looked at next weeks workouts. LOL
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@Coach_Theia
With the new training plan, I was wondering if you still recommend doing workouts and lifting on the same days. My plan has been to do bike workouts in the morning and lift in the afternoon. Since the ZRL races are at night, I’m not sure how best to fit in lifting—do you have any suggestions? I’m not going super heavy with weights, but I know it’s important at my age, and I really want to make it a priority.
@kellynoelharman please remind me how many days/week you are doing strength.
During ZRL I am doing strength on Wednesdays (double day), Fridays (no bike day), and Sundays (double day). Yes, that is sacrificing one of my days completely off, but I adjusted my strength program to go light on the legs and focus more on core and upper body on Fridays- and am making my Saturday as an endurance day and Sunday a workout day. I would not recommend doubling up on a race day. It can be done, but it builds a lot of fatigue.
I am aiming for three times a week.
Monday rest
Tuesday ZRL
Wednesday End & Weights
Thursday workout
Friday Weights- arms & core
Saturday Endurance
Sunday workout and weights
What do you think? I don’t think I can race at 6:30 pm on Tuesday night and have a prayer of completing a workout the next morning at 5 am, but I can complete an endurance ride.
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yes, that works! notice how you feel regarding fatigue and recovery.
now y’all have me rethinking my fall/winter schedule I HAVE to include yoga as that seems to be really helping my PF but I also need time for the other stuff.
mon- rest
tues- WO/race
wednesday endurance and strength following and yoga
thursday WO and PF exercises
fri-strength
Sat WO+endurance strength if not then sunday
Sun 2-3 hrs endurance Yoga and HIIT when indoor riding begins
any input greatly apprceiated @Coach_Theia
@Gossimrr looks like strength 3x/week. Are these full body strength?
Also, what is the HIIT?
How long are your strength sessions and how long are your yoga sessions?
At first glance, that looks like a lot, but I want to get a better understanding first.
I agree it looks like alot. Yoga is an hour class. PF (pelvic floor) exercises are 10 minutes I try and do them every other day for maintenance.
HIIT High intensity interval training it’s an hour class I like I guess it can also be met con. The instructor is fun.
Strength are pelvic floor centered for 30 min and upper body for 30 min and 20 min each.
I was skipping the wednesday endurance but IF I want to try and do that multi day ride, I need to bring it back
I only need yoga 1 x a week. but have 2 opportunities.
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@Gossimrr what do you think about the suggested schedule below? You don’t need yoga 2x/week unless you want to do it.
Mon- OFF
Tue - WO/Race
Wed - Endurance and strength
Thu - WO + PF and yoga
Fri - Strength
Sat - WO and HIIT
Sun - Long endurance
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MON-yes
Tues yes
Wed- strength yes, yoga is only offered on wednesday at the gym. and I don’t feel like I have time to do endurance unless I wake up early enough
Thurs -yes can also add 30 min endurance
fri-yea (I usually like to decompress but I can rally)
Sat-WO and 30 min endurance (HITT not offered Saturdays)
Sun- long endurance (and yoga or HIIT if I can).
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