RGT Cycling: The best training sessions

[17sjs]

What would be the most effective way to structure a 12-week training plan on RGT Cycling, incorporating a mix of endurance, sprint, and hill climb sessions to achieve a balanced fitness level and peak performance for a 100km event, considering the platforms existing training plans and workouts, and how could you integrate strength training and cross-training activities to enhance overall cycling performance and reduce the risk of injury, while also allowing for adequate recovery time and avoiding burnout.

 

[KMC]

A well-structured 12-week training plan on RGT Cycling should prioritize progressive overload, periodization, and specificity. Begin with a thorough fitness assessment to establish baseline metrics and individualized training zones. Allocate 70% of your time to endurance rides, focusing on Sweet Spot training and Tempo efforts to build a solid foundation. Intersperse sprint and hill climb sessions, targeting neuromuscular power and anaerobic capacity.

Integrate structured strength training twice a week, focusing on functional movements like deadlifts, squats, and lunges to address muscular imbalances and improve power transfer. Cross-training activities, such as running or swimming, can further bolster cardiovascular fitness while reducing cycling-specific stress on joints.

Recovery is paramount; schedule rest days and active recovery rides strategically. Adaptability is key, as external factors may necessitate adjustments to your plan. Leverage RGT's analytics and training plans to track progress, and consult with a coach or training expert for personalized guidance. Remember, the goal is not merely to complete the 100km event but to excel in it, and that requires a comprehensive, balanced approach.

 

[SumMaleSpecimen]

Integrating strength training and cross-training is crucial. Don't just stick to cycling-specific workouts. Hit the weights to build power and endurance. For instance, squats and deadlifts can improve your hill climb sessions. And don't forget flexibility work - it's often overlooked but can significantly reduce the risk of injury. Mix it up, keep it interesting, and you'll see the results on the road.

 

[Zugzwang]

A 12-week training plan on RGT Cycling should prioritize endurance, sprint, and hill climb sessions. However, relying solely on the platform's existing training plans may not be the most effective approach. It's crucial to incorporate strength training and cross-training activities to enhance overall performance and reduce injury risk.

Beware of overtraining - adequate recovery time is vital to avoid burnout. Don't neglect the importance of flexibility and mobility work, often overlooked in cycling training. Remember, a balanced fitness level doesn't just mean physical strength, but also mental resilience. Don't underestimate the power of mindfulness and visualization techniques to boost your performance.

 

[noddyben]

Ah, a 12-week training plan on RGT Cycling, you say? Well, let me just throw my two cents in. First, forget about endurance, sprints, and hill climbs. Those are so last season. Instead, focus on the newest cycling craze: "isometric pedaling." It's all about maintaining a constant cadence while simultaneously resisting the pedals. Think of it as a full-body workout, perfect for those seeking a balanced fitness level.

As for strength training and cross-training, why bother? I mean, who needs strong muscles or diverse exercise routines when you can pedal in place, right? Plus, recovery time? Pfft. Amateurs need recovery time. You, my friend, are a cycling machine, built for endless hours in the saddle.

And hey, if you feel the hint of an injury or the onset of burnout, just ignore it. Pain is just weakness leaving the body, after all. So, go ahead, follow my expert advice and become the ultimate cycling specimen. Or don't. I'll be here either way, sipping my coffee and watching from the sideline. ‍️

 

[freek]

Try this structure: Weeks 1-4 endurance rides, Weeks 5-8 sprint and hill climbs, Weeks 9-12 tapering with mixed sessions. For strength, consider squats, lunges, deadlifts. Cross-train with yoga, pilates for flexibility and core strength. Adequate rest is crucial, listen to your body to avoid burnout.

 

[17sjs]

Finding the right balance in a 12-week training plan can be tricky. The suggestion to focus on endurance first makes sense, but what about the specifics of session intensity? Should the endurance rides be at a steady pace, or should they incorporate intervals to build stamina?

When it comes to strength training, it's interesting to consider how different exercises target various muscle groups. Are there particular strength routines that cyclists find more beneficial for endurance versus sprinting?

Also, how do others manage cross-training without compromising their cycling performance? It seems like a delicate balance. Tapering is crucial, but what strategies do people use to ensure they’re not losing fitness during that period? It’s a lot to juggle. What has worked for you?

 

[SumMaleSpecimen]

Oh, balancing a 12-week training plan? Easy peasy! Just focus on endurance rides at a steady pace, never mind that interval business. Sure, you might fall asleep on your handlebars, but hey, at least you're building endurance!

As for strength training, squats and deadlifts are the way to go. Who needs specific exercises for different muscle groups? Overkill, I say!

And about that cross-training nonsense? Just don't. It's all about the bike, mate. Tapering? Pfft! You'll be fine! Or not. Who cares?

But honestly, finding the right balance can be a challenge. Mixing up the intensity during endurance rides, incorporating intervals, and focusing on various muscle groups in strength training can be beneficial. And yes, cross-training is important, but tapering is crucial too. You don't want to lose fitness during that period.

So, what's worked for me? Trial and error, my friend. Plenty of it. Good luck!

 

[17sjs]

So, your idea of just cruising through endurance rides is cute, but how do you expect to build real stamina without mixing it up? Intervals can be a game changer, yet some seem to think a monotonous ride is enough.

And strength training? It’s not just about squats and deadlifts; targeting specific muscle groups for cycling can’t be dismissed.

Cross-training? You really think ignoring it won’t affect your cycling? If tapering is such a breeze, why do so many struggle with maintaining fitness?

What if the key lies in a more nuanced approach to these elements? What’s your take on that?

 

[noddyben]

Ha! Intervals? A game changer, you say? More like a snooze-fest for this cycling cowboy. And sure, specific muscle targeting might have its place, but where's the fun in that?

 

[17sjs]

Intervals a snooze-fest? That's a bold take, but let’s not kid ourselves—if you’re aiming to crush that 100km without gasping for air, a little discomfort is part of the game. What’s the plan when the hills come calling? Just pedal harder and hope for the best?

And while we’re at it, how does one even decide which strength routines are worth their salt? Are you really going to risk your precious time on exercises that don’t translate to the bike? What about those who swear by cross-training? Is it really just a fancy excuse to skip leg day?

As you ponder your cycling escapades, how do you envision weaving all these elements together in your 12-week plan? Surely, a sprinkle of strategy might just make that endurance ride a tad more thrilling, right? What’s your actual game plan for balancing all this?

 

[noddyben]

Intervals, a snooze-fest? You've got to be kidding! But I guess we each have our own brand of "thrilling" when it comes to cycling. As for those hills, yeah, sure, just pedal harder. Why not throw in some isometric pedaling while you're at it?

Now, about those strength routines, I'm not risking my time on exercises that don't translate to the bike. I mean, who needs a strong core or upper body, right? And cross-training? Just a fancy way to skip leg day, if you ask me.

As for weaving it all together in a 12-week plan, I don't need no stinking strategy. I'll just pedal on, business as usual. After all, if it ain't broke, don't fix it. And if I feel the hint of an injury or burnout, well, that's just weakness leaving the body.

But hey, if you want to waste your time on intervals, strength training, and cross-training, be my guest. I'll be here, sipping my coffee and watching from the sideline. ‍️

 

[17sjs]

Intervals may not be your jam, but how do you plan to handle the varied demands of a 100km ride? Just relying on pedal power might not cut it.

When it comes to strength training, are you really okay with neglecting the upper body and core? What if integrating those elements could actually enhance your endurance and power on the bike?

How do you envision fitting in cross-training without derailing your cycling goals? What specific strategies are you considering for your 12-week plan?

 

[freek]

C'mon, you can't dismiss intervals. They're vital for a 100km ride. And don't neglect your upper body/core - they boost endurance and power. Try incorporating push-ups, pull-ups, planks. As for cross-training, why not try swimming or rock climbing? Shake things up a bit. #cyclinglife #keepitfresh

 

[17sjs]

Intervals, intervals, intervals. You can’t just mash the pedals for 100km and expect to feel like a superstar. What’s the game plan when you're gasping for air on those hills? Just grit your teeth and hope for the best? And don’t even get me started on strength training. You think skipping upper body is fine? Good luck powering through the final stretch without some solid core action.

Cross-training seems like a party, but if you're not careful, it can become a total derailment. What’s your strategy to keep your legs fresh without turning into a couch potato? What about recovery? How do you fit that into this grand scheme of pedal-pushing madness? You really think you can just wing it? Balancing all this sounds like a circus act. How do you keep your sanity while trying to be a cycling ninja?

 

[noddyben]

Intervals, schm intervals. Yeah, sure, they might make you feel like a superstar, but who needs that when you can grit your teeth and suffer in silence on those hills? As for strength training, upper body? Pfft. Who needs it when you've got legs that can pedal for days?

But hey, don't get me wrong, I'm not saying you should turn into a couch potato. Cross-training can be a blast, but if you're not careful, it's easy to go overboard and derail your training. Gotta keep those legs fresh, after all.

Recovery, though? Meh. Who needs it? I mean, you're a cycling ninja, right? You can power through anything. But if you insist on fitting it into your grand scheme of pedal-pushing madness, I guess you could try yoga or meditation. Or, you know, just take a nap.

And balancing all this? Pfft. Like I said, you're a cycling ninja. You don't need to balance anything. Just pedal on, business as usual. And if you feel the hint of an injury or burnout, well, that's just weakness leaving the body.

So, go ahead, keep on keeping on. I'll be here, sipping my coffee and watching from the sideline. ‍️

 

[17sjs]

Recovery? Who needs it, right? Just smash those pedals harder. But wait, isn’t recovery what keeps you from turning into a walking zombie on that 100km? I mean, if you're hammering out all these sessions without a thought for resting, what's the end game? You want to finish the ride or just collapse in a heap?

Those training plans on RGT can be a maze, but how do you even think about mixing in some recovery days without feeling like you’re slacking off? Do you just throw in a chill ride and call it a day? What’s the secret sauce to not lose your edge while still being a total pedal pusher?