Four of the most difficult scientific cycling training plans

Both cycling enthusiasts and professional cyclists face moments of constantly challenging their limits in their pursuit of speed, endurance, and technique. Scientific training plans can help cyclists break through bottlenecks and improve performance, but some plans are so intense and challenging that even the most experienced cyclists feel their heartbeats speed up. So, which cycling training plans are the most challenging? Today, let's take a look at four of the most difficult scientific cycling training plans and see if you dare to give them a try.

1.High-intensity interval training (HIIT)

High-intensity interval training (HIIT) has been a highly respected training method in recent years. It can significantly improve the speed and explosive power of cyclists by alternating between short periods of extreme effort and short periods of recovery. This training mode can achieve extreme training effects in a short period, so it is considered one of the most challenging training.

Why is it so difficult?
HIIT training requires cyclists to reach extreme output in a short period, then recover quickly, and then quickly enter the next round of high-intensity riding. The heart rate soars rapidly, and muscle fatigue and soreness follow. Adhering to high-intensity interval training is a huge test of both the body's extreme tolerance and psychological endurance.

Recommended plan:
(1) Warm up for 10 minutes and ride at an easy speed.
(2) Perform 5 sets of 1-minute all-out sprints, with a 2-minute rest between each set.
(3) Perform a 5-minute cool-down ride after the training.

2. Functional Threshold Power test and training

FTP refers to the maximum power output that a cyclist can achieve after riding for 1 hour. It is an important indicator for evaluating a cyclist's endurance and power. Improving FTP is usually a key training goal for those who want to improve their cycling performance. To improve FTP, you need to ride for a long time and at a high intensity. The training plan often requires cyclists to continue to exert high intensity for 50 to 90 minutes.

Why is it so difficult?
FTP training requires cyclists to ride continuously at a power close to their maximum capacity, without the ability to recover quickly, which means that you have to maintain high-intensity output for a long time. For many cyclists, the fatigue, psychological pressure, and muscle soreness during training are very unbearable.

Suggested plan:
(1) Warm up for 15 minutes, including some short accelerations.
(2) Ride continuously for 20 minutes, maintaining your FTP power range (usually 85% of maximum power).
(3) Repeat the above 20-minute ride 3 to 4 times, resting for 10 minutes between sets.
(4) Cool down for 5 minutes.

3. Hill training plan
Climbing is one of the most extreme challenges to test a cyclist's endurance and strength. If you want to improve your climbing ability, a scientific hill training plan will be a part of your plan that you cannot ignore. This plan requires not only strong leg strength but also extreme endurance and patience.

Why is it so difficult?
Hill training is often a long-term load training that requires cyclists to climb continuously for dozens of minutes or even longer, facing extremely high-intensity efforts. When climbing, the heart rate will rise rapidly, and the muscle load will also increase, challenging the cyclist's power output and aerobic endurance.

Suggested plan:
(1) Warm up for 15 minutes, including several sets of small-slope accelerations.
(2) Continue climbing for 5 to 10 minutes, maintaining 80%-90% of maximum power output.
(3) Perform 5 sets of climbing, with a rest time of 5 to 10 minutes between sets.
(4) Cool down for 5 minutes after finishing.

4. High-intensity endurance riding plan

The core goal of this training plan is to improve the cyclist's aerobic endurance and long-term power output. High-intensity endurance riding is usually the "critical moment" in cycling competitions, requiring cyclists to maintain high-efficiency output during long rides, especially in the climbing section or the windward section of the competition.

Why is it so difficult?
The challenge of this training lies not only in the need to maintain a stable output for a very long time but also in the need for cyclists to have good physical recovery ability and psychological resilience to continue to consume. Endurance riding often requires cyclists to overcome long-term discomfort while preventing the accumulation of excessive fatigue.

Recommended plan:
(1) Warm up for 20 minutes and ride at an easy pace.
(2) Perform 60 minutes of high-intensity endurance riding, maintaining a 5%-85 % of FTP.
(3) After the end, do a 10-minute cool-down ride.

Conclusion
Cyclists who challenge these extreme training plans, whether professional athletes or amateurs, need to have strong physical and mental qualities. If you want to really improve your performance in the competition or just want to break through your cycling limits, try these scientific training plans. But remember: high-intensity training is often accompanied by high risks, and moderation is the key.

 

Tags: #bicycle training #scientific training #HIIT #hill training #professional cyclist #extreme bicycle training