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Road Cycling Training

Road cycling built on numbers: a proper bike fit, FTP and power zones, a weekly training structure, bike upkeep, group and descending skills, and preparation for sportives, time trials and first races.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Road Cycling Training, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

196

Starter tasks

🏋️ Fitness & Sport

Road Cycling Training

Improving road cycling fitness with structured rides, power or heart rate zones, sportive and race preparation, and bike setup.

  1. Professional bike fit before adding volume
  2. Choosing a power meter or smart trainer
  3. First FTP test and seven power zones
  4. Heart rate zones for riding without power
  5. Head unit and training platform set-up
  6. Season goal for the road cycling year
  7. Two-week riding baseline and hours budget
  8. Saddle bag and roadside repair kit
  9. Weekly riding timetable around work and home
  10. Weekly structured training week
  11. Sunday training load and fatigue review
  12. Weekly chain and drivetrain clean
  13. Monthly bike safety and wear inspection
  14. Strength and core sessions for cyclists
  15. Quarterly FTP retest and zone update
  16. Indoor trainer season routine
  17. Long ride fuelling and bottle routine
  18. Weekly club ride or group session
  19. Seasonal kit and lights changeover
  20. Cornering and descending with confidence
  21. Paceline and through-and-off group skills
  22. Pacing a long climb by power
  23. Puncture fix in under ten minutes, tubes and tubeless
  24. Cadence and pedalling drills
  25. Reading ride files for normalised power, TSS and the power curve
  26. Bike handling drills in a car park
  27. Home mechanics for gear indexing and brake pads
  28. Choosing your next road bike
  29. Tyre width, pressure and tubeless decision
  30. Gearing for a hilly event
  31. Coach or self-coached plan decision
  32. Eight-week sweet spot block to raise FTP
  33. Climbing improvement block with VO2 max intervals
  34. Aero position and kit gains on a budget
  35. First 100 km sportive
  36. Hilly gran fondo with 2,000 metres of climbing
  37. First club 10-mile time trial
  38. Spring training camp abroad
  39. Multi-day charity ride or tour
  40. Taper and final week before an A event
  41. Bike commuting as training volume
  42. Six hours a week plan for busy riders
  43. Winter road riding in the dark and wet
  44. Coming back after a season off the bike
  45. Hot weather riding and heat preparation
  46. Bringing a newer rider into your riding
  47. Road race licence and first criterium
  48. Time trial position and aero testing
  49. Holding power deep into long rides
  50. Annual periodised plan across base, build and peak

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Professional bike fit before adding volume

A bike that fits badly turns extra hours into sore knees, numb hands and a stiff lower back, and the problem grows with every week of added volume. A fit from a qualified fitter, done before the training block starts, sets saddle height, setback, reach and cleat position once and records them so they can be copied to any future bike.

First tasks

  • Write down every ache you notice on rides over two hours
  • Book a fit with a qualified bike fitter and bring your cycling shoes
  • Photograph and measure the bike before the fit appointment
  • Record the final fit numbers in a note you can copy to a new bike

Choosing a power meter or smart trainer

Training by numbers needs a reliable source of power, and the choice is usually between a pedal or crank power meter for outdoor riding and a direct-drive smart trainer for indoor sessions. Deciding which comes first, within a set budget and compatible with your bike and head unit, stops an expensive purchase that does not suit how you actually ride.

First tasks

  • Estimate how many of your weekly hours are ridden indoors versus outdoors
  • Check your crank standard, pedal system and rear axle type
  • Score three power options against accuracy, price and compatibility
  • Install the chosen device and pair it with your head unit

First FTP test and seven power zones

Functional threshold power is the anchor that turns a plan like five times five minutes at 105 percent into a real target on your screen. One honest test on fresh legs, followed by setting the zones in your head unit and training app, makes every structured session from now on hit the right intensity instead of a guess.

First tasks

  • Choose a 20-minute or ramp test protocol and read its warm-up
  • Schedule the test after a rest or easy day this week
  • Ride the test on the trainer or a safe uninterrupted road
  • Enter the new FTP and zones in your head unit and training app

Make it yours.

Install Road Cycling Training, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.