The Comprehensive Training Bible

This bible synthesizes current, evidence-based best practices for the time-constrained, goal-oriented road cyclist. We focus on leveraging modern sports science metrics (Power, TSS, Periodization) to maximize adaptation efficiency and performance while minimizing injury and overtraining risk.

Foundations: Your Metrics

Effective training starts with knowing your numbers. Your Functional Threshold Power (FTP) is the anchor for all your training zones, and Training Stress Score (TSS) is how we measure your workload.

1. The FTP: Your Performance Anchor

Functional Threshold Power (FTP) is the maximal power you can sustain for about one hour. It's the baseline for all your intensity-based training zones. Accurate determination is paramount.

2. FTP Testing: Which Protocol?

Ramp Test (Recommended): This test is highly reliable, less psychologically demanding, and minimizes pacing errors. Data shows riders using the Ramp Test have a lower rate of workout failure, as it's less likely to be skewed by anaerobic contribution.

20-min / 8-min Tests: These are valid but prone to pacing errors. Athletes with high anaerobic capacity may overestimate their FTP, leading to unsustainable workouts.

Calculate Your Personal Training Zones

Enter your FTP to see your personalized 7-zone power targets (based on the Coggan model). All workouts are built from these numbers.

Zone	Name	% of FTP	Power Range (Watts)
Enter your FTP above to see your zones.

Tracking Your Training Load (PMC)

How do you know if you're doing too much or too little? We track Training Stress Score (TSS) to manage your fitness (CTL), fatigue (ATL), and form (TSB).

TSS (Training Stress Score)

A single number that represents the stress of a given workout, based on duration and intensity.

CTL (Chronic Training Load)

Your "Fitness." A rolling 42-day average of your TSS. This shows your long-term training load.

ATL (Acute Training Load)

Your "Fatigue." A rolling 7-day average of your TSS. This shows your short-term stress and fatigue.

TSB (Training Stress Balance)

Your "Form" or "Freshness." Calculated as Yesterday's CTL minus Yesterday's ATL. A positive TSB means you are "fresh."

Example: The relationship between Fitness, Fatigue, and Form over 8 weeks.

The Plan: Periodization Models

Periodization is the art of structuring your training to peak for key events. While the *Traditional* model is most common, other models are also highly effective, especially for experienced athletes.

Traditional Periodization

This model builds a large aerobic base first (high volume, low intensity) and then layers on intensity as the event approaches. This is the most proven model for most endurance cyclists.

Reverse Periodization

This model starts with high-intensity and builds volume later. It can be effective for certain event types or time-crunched athletes, but it is generally a more advanced and specific protocol.

Block Periodization

This model involves focusing on a single adaptation for a short "block" (e.g., 2-4 weeks). For example, a "VO2 Max Block" would feature 3-4 very hard VO2 workouts per week to rapidly "shock" that system, before moving to a different block (e.g., Threshold). This is highly effective but also very fatiguing and best used by experienced athletes.

Polarized Model (80/20)

This model divides training into two extremes: approximately 80% of training time is spent at very low intensity (Zone 1/2), and 20% is spent at very high intensity (Zone 5+). The goal is to avoid the "grey zone" of Tempo/Sweet Spot, which can cause fatigue without maximal adaptation. This model is extremely effective but generally requires a higher training volume to be successful.

Traditional Training Phases

The traditional model is the most common and reliable. It is broken down into distinct phases, each with a specific goal.

Phase 1: Base (12-16 Weeks)

The goal here is building your "aerobic engine." This phase is characterized by high volume at low intensity. This teaches your body to become incredibly efficient at using fat for fuel, sparing your limited carbohydrate stores for harder efforts.

Primary Focus: Aerobic Endurance.
Key Workouts: Long, steady rides in Zone 2 (Endurance).
Goal: Increase mitochondrial density and capillary beds. Build a massive foundation.

Phase 2: Build (8-12 Weeks)

Now that you have a big engine, the build phase makes it powerful. We introduce intensity to raise your FTP. This phase mixes endurance work with targeted high-intensity intervals.

Primary Focus: Raising Functional Threshold Power (FTP).
Key Workouts: Sweet Spot (88-94% FTP) and VO2 Max (106-120% FTP) intervals.
Goal: Increase lactate threshold and maximal aerobic capacity.

Phase 3: Specialty (4-8 Weeks)

This phase hones your fitness for the specific demands of your goal event. Are you a criterium racer, a gran fondo rider, or a time trialist? Your training will mimic the efforts you'll face on race day.

Primary Focus: Race-Specific Fitness.
Key Workouts: Anaerobic repeats, threshold efforts, or sustained climbing intervals, depending on your event.
Goal: Sharpen your strengths and prepare you for the exact demands of your event.

Phase 4: Taper & Peak (7-14 Days)

The hardest part: resting. In the final days before your event, you dramatically reduce training volume (TSS) while maintaining a small amount of high-intensity. This sheds all your fatigue (ATL), allowing your fitness (CTL) to shine through as "Form" (TSB).

Primary Focus: Shed fatigue, maximize freshness.
Key Workouts: Very short, high-intensity "openers." Lots of rest.
Goal: Arrive at the start line with a high, positive TSB (Form).

Training Structure & Focus

A typical structure involves 3 weeks of building load ("on") followed by 1 week of recovery ("off"). The chart shows how the *source* of your weekly TSS might shift as you progress.

Sample 12-Week Plan

Block	Weeks	Focus
Base	1-4	Aerobic Endurance (Z2)
Build	5-8	FTP Building (Sweet Spot, VO2)
Specialty	9-12	Race-Specific (Anaerobic, Threshold)

Shift in Training Focus (TSS by Zone)

The Workouts: Key Sessions

These are the bread-and-butter workouts that drive adaptation. Your plan will be built from these key session types.

Sweet Spot (SST)

The "Potent" Workout: This is the most effective training for time-constrained cyclists.

Intensity: 88-94% of FTP (High Zone 3 / Low Zone 4).
Why: Provides significant aerobic and threshold-building stimulus without the massive fatigue of full threshold work.
Example: 3x 15 minutes at 90% FTP, with 5 minutes rest between.

VO2 Max

The "Ceiling Raiser": These workouts increase your maximal aerobic capacity (your "engine size").

Intensity: 106-120% of FTP (Zone 5).
Why: Directly targets your cardiovascular system's ability to deliver and use oxygen.
Example: 5x 3 minutes at 115% FTP, with 3 minutes rest between.

Threshold

The "FTP Builder": These workouts are done at or just above your FTP to push it higher.

Intensity: 91-105% of FTP (Zone 4).
Why: Increases your body's ability to clear lactate, allowing you to sustain a higher power output.
Example: 2x 20 minutes at 98% FTP, with 10 minutes rest between.

Endurance (Zone 2)

The "Foundation": Long, steady endurance rides are the foundation of all fitness.

Intensity: 56-75% of FTP (Zone 2).
Why: Builds mitochondrial density and fat-burning efficiency, making you a more durable athlete.
Example: 3-5 hours at 65% FTP.

Fueling: Nutrition & Hydration

You can't out-train a bad diet. Adaptation requires fuel. The golden rule is "fuel for the work required."

On-Bike Fuel Calculator

Estimate your carbohydrate needs for your next ride.

Ride Duration (hours)

Ride Intensity

Enter your ride details to get a fuel plan.

Daily Nutrition Calculator

Get your daily macronutrient targets based on your body weight.

Your Body Weight (kg)

Enter your weight to see your daily targets.

Sweat Rate Calculator

Estimate your hourly sweat rate to dial in your hydration plan.

Pre-Ride Weight (kg)

Post-Ride Weight (kg)

Fluid Consumed (Litres)

Ride Duration (hours)

Enter your ride data to get your sweat rate.

Key Hydration Strategies

Hydration Strategy

Dehydration is a massive performance killer. Don't just drink to thirst on hard or long rides.

Aim to replace ~80-100% of your sweat losses. This often means 500-1000ml (1-2 bottles) per hour.
Start hydrating *before* you feel thirsty.
For rides >90 mins, your drink must include electrolytes (especially sodium) to aid absorption.
On hot days, pre-hydrating with a high-sodium drink (e.g., 500ml with 1000-1500mg sodium) 90 mins before can be highly effective.

Off-Bike Strength Training Guide

Strength training (2-3 sessions per week) is essential for improving cycling-specific power and preventing injuries. Critical Timing Rule: Schedule strength sessions on separate days from high-intensity rides, or ensure a minimum 6-hour recovery buffer if done on the same day.

Phase 1: Anatomical Adaptation

Weeks 1-4

Focus: Form, connective tissue resilience, and building basic strength.
Reps & Load: Higher reps (10-15) with light loads or bodyweight.
Example Exercises: Bodyweight Squats, Glute Bridges, Planks, Lunges.

Phase 2: Maximum Strength

Weeks 5-8

Focus: Building raw strength capacity. This is the foundation for power.
Reps & Load: Heavier weights with lower reps (6-8).
Example Exercises: Barbell Squats, Romanian Deadlifts, Bench Press.

Phase 3: Power & Endurance

Weeks 9-12

Focus: Converting raw strength into cycling-specific power and muscular endurance.
Reps & Load: Combination of heavy/low-rep and lighter/high-rep sets.
Example Exercises: Squats, Deadlifts, Bulgarian Split Squats, Box Jumps.

Recovery: The Adaptation

Adaptation doesn't happen when you're riding; it happens when you're recovering. This is non-negotiable for improvement.

Post-Ride Window

The 30-minute window after a hard ride is when your body is most receptive to nutrients.

The 4:1 Ratio: Aim for a 4:1 ratio of carbohydrates to protein.
Example: A shake with 80g of carbs (e.g., maltodextrin/fructose) and 20g of protein (e.g., whey).
Why: This combination rapidly restocks muscle glycogen (carbs) and provides the building blocks for muscle repair (protein).

Active vs. Passive Recovery

On rest days, you have two options.

Active Recovery: Very light (Zone 1) spinning for 30-60 minutes. This promotes blood flow, helps clear metabolic waste, and can aid in adaptation.
Passive Recovery: Complete rest off the bike. This is crucial when you are deeply fatigued or mentally burned out.

Sleep: The #1 Tool

Sleep is the most powerful recovery tool you have.

The Goal: Prioritize 7-9 hours of quality sleep per night.
Why: During deep sleep, your body releases Human Growth Hormone (HGH), which is essential for repairing muscle and building fitness.
Impact: Poor sleep directly correlates with poor performance, low motivation, and a weakened immune system.