Cycling-Inform discipline specific training programs
Discipline specific training programs are either 12 or 24 weeks long and can be started at any time. They are designed to develop specific cycling disciplines.
|Program||Length||Adv hr/wk*||Adv km/wk*||Adv mi/wk*|
|Aerobic Base Builder I – Part One||12 weeks||6.5 hr/wk||150 km/wk||93 mi/wk|
|Aerobic Base Builder I – Part Two||12 weeks||6.5 hr/wk||150 km/wk||93 mi/wk|
|Aerobic Base Builder II – Part One||12 weeks||8 hr/wk||205 km/wk||127 mi/wk|
|Aerobic Base Builder II – Part Two||12 weeks||8 hr/wk||205 km/wk||127 mi/wk|
|Apprentice – Part One||12 weeks||4 hr/wk||70 km/wk||43 mi/wk|
|Cycling Tourer II – Part One||12 weeks||11 hr/wk||250 km/wk||155 mi/wk|
|Gran Fondo-Sportif 100km||12 weeks||8.5 hr/wk||215 km/wk||134 mi/wk|
|Gran Fondo-Sportif 135km||24 weeks||8.5 hr/wk||215 km/wk||134 mi/wk|
|Gran Fondo-Sportif 160 km||24 weeks||9 hr/wk||230 km/wk||143 mi/wk|
|Gran Fondo-Sportif 250 km||24 weeks||11.5 hr/wk||290 km/wk||180 mi/wk|
|Hill Climber I – Part One||12 weeks||6.5 hr/wk||160 km/wk||99 mi/wk|
|Hill Climber II – Part One||12 weeks||9.5 hr/wk||240 km/wk||149 mi/wk|
|Hill Climber II – Part Two||12 weeks||9.5 hr/wk||240 km/wk||149 mi/wk|
|Leaner Cyclist 10+ Hour||12 weeks||10 hr/wk||240 km/wk||149 mi/wk|
|Leaner Cyclist 5-7 Hour||12 weeks||5 hr/wk||130 km/wk||81 mi/wk|
|Leaner Cyclist 8-10 Hour||12 weeks||7.5 hr/wk||180 km/wk||112 mi/wk|
|Mountain Biker II – Part One||12 weeks||9.5 hr/wk||220 km/wk||137 mi/wk|
|Mountain Biker II – Part Two||12 weeks||10 hr/wk||225 km/wk||140 mi/wk|
|Road Racer II – Part One||12 weeks||10.5 hr/wk||275 km/wk||171 mi/wk|
|Road Racer II – Part Two||12 weeks||10.5 hr/wk||275 km/wk||171 mi/wk|
|Road Racer II – Part Two||12 weeks||10 hr/wk||275 km/wk||171 mi/wk|
|The Maintainer Part One||24 weeks||5 hr/wk||130 km/wk||81 mi/wk|
|The Maintainer Part Two||24 weeks||6 hr/wk||150 km/wk||93 mi/wk|
|Time Trialer II – Part One||12 weeks||7.5 hr/wk||215 km/wk||134 mi/wk|
|Time Trialer II – Part Two||12 weeks||7.5 hr/wk||215 km/wk||134 mi/wk|
Cycling-Inform event specific training programs
Event specific programs are either 12 or 24 weeks long depending on the event. Ideally, we recommend that you start them soon after they begin, but they can be started as late as six weeks to go if you are a seasoned rider. When you start the program after the start date the program will sync you into the correct week so that you build, peak and taper for the event at the right time.
We are adding programs all the time so if you can’t find your event below then click here to contact us and we’ll add it to our list.
|Program||Length||Adv hr/wk*||Adv km/wk*||Adv mi/wk*|
|Alpine Classic – 130 & 140 km||12 weeks||5.5 hr/wk||125 km/wk||78 mi/wk|
|Alpine Classic – 200 & 250 km||24 weeks||10.5 hr/wk||240 km/wk||149 mi/wk|
|Alpine Classic – 320 km||24 weeks||10.5 hr/wk||270 km/wk||168 mi/wk|
|Amy’s GF Qualifier||24 weeks||8 hr/wk||205 km/wk||127 mi/wk|
|Amy’s GF Rider||24 weeks||7.5 hr/wk||200 km/wk||124 mi/wk|
|Around the Bay 100 & 135 km||12 weeks||6 hr/wk||130 km/wk||81 mi/wk|
|Around the Bay 210, 250 & 300 km||24 weeks||8.5 hr/wk||220 km/wk||137 mi/wk|
|Bowral Classic 160km||12 weeks||9 hr/wk||220 km/wk||137 mi/wk|
|Fitz’s Challenge 105km||12 weeks||8 hr/wk||170 km/wk||106 mi/wk|
|Fitz’s Challenge 165km||12 weeks||10 hr/wk||230 km/wk||143 mi/wk|
|Fitz’s Challenge 210km||24 weeks||11.5 hr/wk||245 km/wk||152 mi/wk|
|Fitz’s Challenge 255km||24 weeks||11.5 hr/wk||250 km/wk||155 mi/wk|
|Haute Route Alp D’Huez||24 weeks||10.5 hr/wk||230 km/wk||143 mi/wk|
|Haute Route Alps||24 weeks||12 hr/wk||265 km/wk||165 mi/wk|
|Haute Route Dolomites||24 weeks||11.5 hr/wk||240 km/wk||149 mi/wk|
|Haute Route Maserati Norway||24 weeks||11.5 hr/wk||240 km/wk||149 mi/wk|
|Haute Route Pyrenees||24 weeks||12 hr/wk||260 km/wk||162 mi/wk|
|Haute Route Utah||24 weeks||12 hr/wk||260 km/wk||162 mi/wk|
|Haute Route Ventoux||24 weeks||11.5 hr/wk||260 km/wk||162 mi/wk|
|L’Etape Australia Racer – 170 km||24 weeks||8.5 hr/wk||220 km/wk||137 mi/wk|
|L’Etape Australia Rider – 108 km||24 weeks||6.5 hr/wk||170 km/wk||106 mi/wk|
|LeTape Du Tour France||24 weeks||10.4 hr/wk||240 km/wk||149 mi/wk|
|LeTape London||24 weeks||9.5 hr/wk||230 km/wk||143 mi/wk|
|Marmotte GF Alps 174km||12 weeks||11 hr/wk||240 km/wk||149 mi/wk|
|Marmotte Tours De Station UF 220km||24 weeks||11 hr/wk||230 km/wk||143 mi/wk|
|Marmotte Valais GF 130km||12 weeks||9.5 hr/wk||210 km/wk||130 mi/wk|
|Noosa Classic 120km||12 weeks||9 hr/wk||205 km/wk||127 mi/wk|
|Noosa Classic 160km||12 weeks||9.5 hr/wk||215 km/wk||134 mi/wk|
|Orange Challenge 170 km||12 weeks||9 hr/wk||230 km/wk||143 mi/wk|
|Orange Challenge 70 & 100 km||12 weeks||8.3 hr/wk||215 km/wk||134 mi/wk|
|Peaks Challenge Falls Creek – Sub 10||24 weeks||10.5 hr/wk||280 km/wk||174 mi/wk|
|Peaks Challenge Falls Creek – Sub 13||24 weeks||9.2 hr/wk||240 km/wk||149 mi/wk|
|Robbie McEwen Gran Fondo||12 weeks||10 hr/wk||220 km/wk||137 mi/wk|
|Robbie McEwen Medio Fondo||12 weeks||9.2 hr/wk||210 km/wk||130 mi/wk|
|Sam Miranda Gran Fondo||12 weeks||6 hr/wk||150 km/wk||93 mi/wk|
|San Gottardo GF 110km||12 weeks||9.5 hr/wk||220 km/wk||137 mi/wk|
|Tour du Mont Blanc 330km||24 weeks||10.6 hr/wk||240 km/wk||149 mi/wk|
|Tre Valli Varesine Gran Fondo||12 weeks||9.3 hr/wk||210 km/wk||130 mi/wk|
|Tre Valli Varesine Medio Fondo||12 weeks||8.4 hr/wk||190 km/wk||118 mi/wk|
|Velothon – 1 Day 152km||12 weeks||9.5 hr/wk||220 km/wk||137 mi/wk|
|Velothon – 3 Day 361km||24 weeks||10.4 hr/wk||240 km/wk||149 mi/wk|
What do the different discipline specific cycling training program levels and parts mean?
The cycling training program levels are based on your available time to train.
- Level I cycling training programs have an average of six hours a week and vary around five and seven hours a week.
- Level II cycling training programs have an average of eight hours six hours a week and vary around six and ten hours a week.
Some cycling training programs also have several parts; part one, two and three. These are designed to be done one after another. Do part one first, then part two.
For example, the Aerobic base builder cycling training program has two levels of training and two parts.
- Aerobic Base Builder I – Part One: is a level I program and this is the first 12 weeks of it.
- Aerobic Base Builder I – Part Two: is a level I program and this is the second 12 weeks of it.
- Aerobic Base Builder II – Part One: is a level II program and this is the first 12 weeks of it.
- Aerobic Base Builder I – Part Two: is a level II program and this is the second 12 weeks of it.
How do I sequence the cycling training programs together?
There are many ways to sequence these cycling training programs together.
- If you have around 4-6 hours available to train then you would start on a level I program. If you have between 6-12 hours a week to train then start on a level II program.
- If you are a beginner or if you want to build your aerobic base then we recommend that you start with an aerobic base builder program first before moving onto the other discipline specific cycling training programs.
- If you have been riding for a while you can skip the aerobic base building program and select your preferred discipline specific program.
- You can step to a level II program after completing a level I program if you have the available time to train and want to add more volume to your training.
- You can sequence our discipline specific cycling training programs with our event programs. You would do this if you wanted to start your training before an event training program starts. For example, you could do one of the hill climber programs prior to doing the Peaks Challenge Falls Creak Program.
- If you need help to sequence the programs together then just click here to send us an email and our friendly team can help you out.
About our special cycling training programs
- The maintainer cycling training programs are twenty-four weeks long and are designed to help you maintain your fitness over winter or when you don’t have much time to train but still want to maintain your fitness. They are mainly indoor trainer based but make recommendations for out-on-the-road riding when you have the available time and the weather is good.
- The Apprentice cycling training program is a special program designed for the novice just starting out.
- The Gran Fondo cycling training programs allow you to put in the event date so that the program builds, tapers and peaks you for the event at the right time.
- The Leaner Cyclist cycling training programs are designed to help you lose weight.
- The Cycle Tourier cycling training program is designed for multi-day cycling holidays.
If you have any questions about what cycling training program to select click here to send us an email and our friendly team can help you out.
Can you load my program into Training Peaks?
If you have a yearly coaching plan with us then we can load up your program into Training Peaks, you just need to let us know.