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Your 3-week Indoor Training Plan

Words by David Hicks

on 27/03/2020 17:18:48

rgt-cycling

Confined to the turbo trainer and worried about your fitness when you finally make it back outside? Fear not! We’ve teamed up with four time Olympic track cyclist, Bryan Steel, to share his three week plan to help you keep on top of your fitness and make the most of your indoor training.

This training plan is geared towards more experienced cyclists and you should consider your level of fitness and health before undertaking the programme. If you have any queries or concerns, be sure to get in touch with Bryan Steel.

What equipment do I need?

To get started with your indoor training, you first need to get your hands on an indoor cycle trainer, more commonly known as a turbo trainer.

Turbo trainers come in various guises and to suit all sorts of budgets so the best turbo trainer for you really depends on your goals, training, and how deep your pockets are - you can choose from a relatively basic ‘wheel on’ turbo at the lower end of the scale, or you can go for a smart turbo trainer which will link up to training platforms like Zwift, TrainerRoad and RGT Cycling.

To get the most from this training plan, you’ll need a way to sync your data to a mobile app or your laptop - to do so, you’ll either need a smart turbo trainer or wheel on trainer and a speed sensor.

For more information on turbo trainers and kickstarting your indoor cycling, be sure to take a read of our Beginner’s Guide to Indoor Cycling.

Understanding the plan

This three-week training plan is built around training zones which can be based on power, heart rate, or rate of perceived effort (RPE, for short) depending on what training tools you have at your disposal.

These zones are normally defined as percentage of a maximum or threshold value, so if you’re familiar with terms like Function Threshold Power (FTP) or Lactate Threshold Heart Rate (LTHR) you may already have a good idea of what these numbers mean to you! But if not, don’t worry, as you can base these zones on feel too.

  • Recovery - take it easy, you’ve been working hard! Here, just look to turn the pedals without too much effort.
  • Steady - this is your usual riding pace, and you should be able to speak four or five words before having to take a breath.
  • Tempo - a little harder, you should be able to speak two or three words before having to take a breath.
  • Threshold - this will be right around your FTP or LTHR, and you should only be able to speak one word between breaths.
  • Max - just as it says on the tin, this is a flat out 100% effort.

On the plan you’ll notice some ‘Through the Zones’ sessions which make use of these training zones. For these sessions, follow the structure below and repeat for the necessary number of sets, with a ten minute warm up and warm down either side.

  • Five minutes at Tempo
  • Four minutes at Threshold
  • One minute at Max

Lastly, this training plan is built for the RGT Cycling training platform, and includes a number of training sessions and group rides within the platform. RGT Cycling is a virtual reality cycling simulator that is available for PC, Mac and Apple TV and is used in conjunction with iOS and Android Apps and supported training hardware.

Users from around the world are able to connect, ride, race and train together in a virtual reality that recreates the captivating culture of real-world cycling. Right now, all of RGT’s premium features are available for free so head over to their website to sign up.

Your three week indoor cycling training plan

All set? Then it's time to head into your pain cave and get training!

Day Training
1 3 hours steady or 1 hour tempo
2 4 sets of 'through the zones'
3 3 hours steady or 1 hour tempo
4 Power Pyramid
5 2 hours steady community ride
Find this session on RGT Cycling
6 5 sets of 'through the zones'
7 3 hours steady or 1 hour tempo
8 4 sets of 'through the zones'
9 3 hours steady or 1 hour tempo
10 4 sets of 5 minutes at threshold
Find this session on RGT Cycling
11 3 hours steady or 90 minutes tempo
12 2 hours steady community ride
Find this session on RGT Cycling
13 3 hours steady or 90 minutes tempo
14 5 sets of 'through the zones'
15 3 hours steady or 90 minutes tempo
16 Power Pyramids
Find this session on RGT Cycling
17 3 hours steady or 90 minutes tempo
18 5 sets of 'through the zones'
19 2 hours steady community ride
Find this session on RGT Cycling
20 3 hours steady or 90 minutes tempo
21 Power Pyramid
Find this session on RGT Cycling

 

About Bryan Steel

Bryan Steel is a four time Olympic track cyclist, claiming a bronze medal in the Team Pursuit at the Sydney Olympics in 2000 and a silver medal in the Team Pursuit at the 2004 Athens Olympics. Since retiring from professional cycling Bryan has become a coach and mentor, developing a range of services, packages and programmes to support people on the cycling journey.

Designed to embrace the sport of cycling for its lifestyle benefits as well as performance aspects, Bryan offers a number of skills and fitness development programmes as well as more tailored one-to-one coaching. To find out more about this training plan or coaching options, be sure to get in touch with Bryan.

bryan-steel

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