Beginner's Training Plan
Ready for LA REINE in 12 weeks!
By:
Elle Linton
|
Alice Clare
|
Of course we would be biased, but LA REINE road bike marathon is an unforgettable challenge, offering breathtaking scenery and demanding climbs that will put your endurance and strength to the test.
It’s not all about the ride though; the community we’ve built in womens’ cycling that comes together throughout the event, is worth experiencing for yourself.
Whether you're an experienced rider or a sportive first-timer, we’ve worked with UK Based Coaches Elle Linton & Alice Thomas to design a 12-week training plan to help you build the fitness, confidence, and skills needed to complete the Medio or Gran Fondo successfully.
It’s not all about the ride though; the community we’ve built in womens’ cycling that comes together throughout the event, is worth experiencing for yourself.
Whether you're an experienced rider or a sportive first-timer, we’ve worked with UK Based Coaches Elle Linton & Alice Thomas to design a 12-week training plan to help you build the fitness, confidence, and skills needed to complete the Medio or Gran Fondo successfully.
Essential Info
Who is this plan for?
This plan is structured to cater to cyclists of all levels who already have a cycling base fitness being able to comfortably ride 50km. Over the 12 weeks, you’ll progressively improve your endurance, climbing ability, and overall riding efficiency through a combination of long rides, structured intervals, hill training, and recovery sessions.
By following this plan, you'll develop the stamina and strength required to tackle the varied terrain of the LA REINE sportive, ensuring you arrive at the start line prepared and ready to enjoy the ride.
By following this plan, you'll develop the stamina and strength required to tackle the varied terrain of the LA REINE sportive, ensuring you arrive at the start line prepared and ready to enjoy the ride.
How the training plan works?
This 12-week training plan is designed to give you the fitness and strength for a hilly sportive up to 140km. It takes into account the demands of a typical ~100km hilly sportive for someone, who for example, is living in the UK and doesn't necessarily have access to mountains or hills on their doorstep. Your rides can either be done on the bike or an indoor trainer, but we do recommend your long ride is completed outdoors, at a minimum.
If you’re aiming for the Gran Fondo, you might choose to increase the long weekend rides a little over the plan and include extra climbs.
The plan comprises three phases, each with individual goals. The Base Phase focuses on building endurance and getting accustomed to regular training. The Build Phase introduces more intensity, including hill training and intervals, to develop strength and speed. Finally, the Peak Phase mimics sportive conditions with longer rides and higher intensity to fine-tune your performance.
If you’re aiming for the Gran Fondo, you might choose to increase the long weekend rides a little over the plan and include extra climbs.
The plan comprises three phases, each with individual goals. The Base Phase focuses on building endurance and getting accustomed to regular training. The Build Phase introduces more intensity, including hill training and intervals, to develop strength and speed. Finally, the Peak Phase mimics sportive conditions with longer rides and higher intensity to fine-tune your performance.
Training Plan Breakdown
The full training plan consists of four bike sessions per week, complemented by suggestions for strength and conditioning session, core and cross training.
Base Phase (Weeks 1-4)
During the base phase, the primary goal is to establish consistency and patience while resisting the urge to introduce too much intensity too soon. This period is dedicated to developing aerobic endurance, which is crucial for completing a 100km sportive.
The focus is on improving overall cycling efficiency and comfort while building a solid foundation of strength and conditioning to reduce the risk of injury.
It’s the perfect opportunity to work on refining your technique and bike handling skills too.
Unless specified, the recommended cadence is between 85-95 RPM. For those with access to a power meter, power zones should be used for training, but heart rate can serve as an alternative. Every fourth week is designated as a recovery week to allow the body to adapt.
Build Phase (Weeks 5-8)
The build phase shifts the focus towards developing strength and power while gradually increasing time on the bike. Long ride distances progressively increase to ensure you're properly prepared for the demands of the sportive.
Training begins with a set weekly volume that builds throughout the phase. You’ll be tested with some higher-intensity efforts, including tempo rides, interval sessions, and strength-based workouts such as low-cadence, high-resistance training on hills or using a turbo trainer.
These sessions enhance climbing ability and muscular endurance while improving the ability to sustain higher intensities for longer durations.
Every fourth week remains a recovery week to allow for proper adaptation. Strength and conditioning work continues, with one dedicated session per week and two short core workouts.
Peak Phase (Weeks 9-12)
In the peak phase, training becomes more specific to the demands of the sportive. Long rides now incorporate significant climbing or low-cadence, high-resistance efforts to replicate the course as closely as possible.
Training volume is reduced slightly to ensure proper recovery while maintaining climbing intensity. This period is also used to test nutrition strategies, pacing plans, and equipment choices to fine-tune performance ahead of the event.
The final two weeks focus on tapering, which allows the body to recover while maintaining fitness. Strength and conditioning work continues at a reduced volume to maintain strength without adding unnecessary fatigue.
Base Phase (Weeks 1-4)
During the base phase, the primary goal is to establish consistency and patience while resisting the urge to introduce too much intensity too soon. This period is dedicated to developing aerobic endurance, which is crucial for completing a 100km sportive.
The focus is on improving overall cycling efficiency and comfort while building a solid foundation of strength and conditioning to reduce the risk of injury.
It’s the perfect opportunity to work on refining your technique and bike handling skills too.
Unless specified, the recommended cadence is between 85-95 RPM. For those with access to a power meter, power zones should be used for training, but heart rate can serve as an alternative. Every fourth week is designated as a recovery week to allow the body to adapt.
Build Phase (Weeks 5-8)
The build phase shifts the focus towards developing strength and power while gradually increasing time on the bike. Long ride distances progressively increase to ensure you're properly prepared for the demands of the sportive.
Training begins with a set weekly volume that builds throughout the phase. You’ll be tested with some higher-intensity efforts, including tempo rides, interval sessions, and strength-based workouts such as low-cadence, high-resistance training on hills or using a turbo trainer.
These sessions enhance climbing ability and muscular endurance while improving the ability to sustain higher intensities for longer durations.
Every fourth week remains a recovery week to allow for proper adaptation. Strength and conditioning work continues, with one dedicated session per week and two short core workouts.
Peak Phase (Weeks 9-12)
In the peak phase, training becomes more specific to the demands of the sportive. Long rides now incorporate significant climbing or low-cadence, high-resistance efforts to replicate the course as closely as possible.
Training volume is reduced slightly to ensure proper recovery while maintaining climbing intensity. This period is also used to test nutrition strategies, pacing plans, and equipment choices to fine-tune performance ahead of the event.
The final two weeks focus on tapering, which allows the body to recover while maintaining fitness. Strength and conditioning work continues at a reduced volume to maintain strength without adding unnecessary fatigue.
Key Workouts Explained
Endurance Rides
Endurance rides are included to build aerobic capacity and develop the stamina required for long-distance cycling. These rides focus on steady-state efforts at a moderate intensity to improve overall endurance.
Hill Repeats
Hill repeats are an essential part of the plan, improving climbing ability and muscular endurance. These sessions involve repeated ascents on a climb or using resistance on an indoor trainer to mimic hill efforts.
Tempo and Sweet Spot Rides
Tempo and sweet spot rides are designed to enhance the ability to sustain higher intensities for extended durations. These rides sit just below threshold level and help improve sustained power and efficiency.
VO2 Max and High-Intensity Intervals
VO2 max and high-intensity interval sessions are included to increase overall aerobic capacity and power output. These efforts involve short bursts of high-intensity riding, followed by recovery periods, to improve fitness at higher intensities.
Strength and Conditioning (S&C)
Strength and conditioning work is included to improve efficiency and prevent injury. The focus is on lower-body strength, core stability, and overall muscular endurance to support sustained cycling efforts.
Tapering and Pre-Race Preparation
The tapering phase ensures that training volume is gradually reduced while maintaining fitness. This allows you to arrive at the event in peak condition, feeling fresh and ready to perform at their best.
Endurance rides are included to build aerobic capacity and develop the stamina required for long-distance cycling. These rides focus on steady-state efforts at a moderate intensity to improve overall endurance.
Hill Repeats
Hill repeats are an essential part of the plan, improving climbing ability and muscular endurance. These sessions involve repeated ascents on a climb or using resistance on an indoor trainer to mimic hill efforts.
Tempo and Sweet Spot Rides
Tempo and sweet spot rides are designed to enhance the ability to sustain higher intensities for extended durations. These rides sit just below threshold level and help improve sustained power and efficiency.
VO2 Max and High-Intensity Intervals
VO2 max and high-intensity interval sessions are included to increase overall aerobic capacity and power output. These efforts involve short bursts of high-intensity riding, followed by recovery periods, to improve fitness at higher intensities.
Strength and Conditioning (S&C)
Strength and conditioning work is included to improve efficiency and prevent injury. The focus is on lower-body strength, core stability, and overall muscular endurance to support sustained cycling efforts.
Tapering and Pre-Race Preparation
The tapering phase ensures that training volume is gradually reduced while maintaining fitness. This allows you to arrive at the event in peak condition, feeling fresh and ready to perform at their best.
Now download your plan!
(15 pages, click title page below to download)
