A 28 Day TRAINING PLAN To Make 2024 Your STRONGEST YEAR EVER
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- čas přidán 28. 05. 2024
- How to increase your cycling fitness, climb faster, produce more power on the bike and reach your 2024 cycling goals. This is a 4 week training program every cyclist can follow, with WorldTour performance coach and head of the Science 2 Sport laboratory, John Wakefield.
Training Plan in PDF format: bit.ly/3Hwgqv7
(Please note: this plan is not available to purchase or download through TrainingPeaks as it was built independently by me for explanatory purposes only. If you would like an individualised training plan built specifically for you, visit www.sciencetosport.com)
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A big thank you to John for his knowledge and openness in sharing this training information. If you're interested in being coached by John and Science 2 Sport (from anywhere in the world), head to www.sciencetosport.com.
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Follow Science 2 Sport: / science2sport
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Please note: the training sessions discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. Please always ride safely, on roads with minimal traffic and pedestrians, and never go beyond your limit. The best fitness gains will come from following each session properly, maximising your rest periods, eating properly before, during, and after your rides, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a training plan written specifically for you.
00:00 Intro
01:15 Gym workouts
04:11 28 Day Overview
04:52 Power, heart rate or RPE
06:03 Week One
07:45 Fasted riding?
10:15 Week Two
14:00 Week Three
17:48 Week Four
22:58 Recovery week
25:20 Additional advice
This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O'Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d'Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Quick-Step Alpha Vinyl Team, UAE Team Emirates and others use Girona for team training camps and rider testing. - Sport
For anyone who would like to see the training plan in PDF format, there's a link in the description of this video. (Please note: this plan is not available to purchase or download through TrainingPeaks as it was built independently by me for explanatory purposes only. If you would like an individualised training plan built specifically for you, visit www.sciencetosport.com)
Hi Tristan, hope you can help. I'm looking for the pdf to this training plan. All new to this and looking at getting into the endurance side if cycling.
A 28 day training plan? Wait, it's actually a 35 day plan. Are you crazy? Coaches all over the world are hating you guys right about now. This is gold!
Such good info!!! It’s north that hard, this does a great job of telling us that and reminding us to stay away from complicated crazy training plans.
John emphasized the importance of fueling on more than one occasion. I would really appreciate a typical eating plan/ guideline/ tips to follow along with the 28-day training plan. Anyway, awesome content .
Exactly what I thought 😁👍🏻
This is hands down my favourite cycling related CZcams channel. The quality and variety of your content is second to none 👍
Thanks so much Daniel 🙏🏼
Last video in 2023? That‘s the time to say big thank you Tristan! You created absolute gems of cycling videos this year! Not only amazing storytellin with the adventures but also sharing so much valuable content for avid cyclists on training, tech and mindset. You‘re the man! Looking forward to 2024!
Thanks so much Chris 🙏🏼 Great to have your support this year.
The best training video on CZcams - watched it 3 times now 😊 thank you Tristan
🤝🏼 That’s epic. Thanks man!
I've been waiting for this !!
I'm currently week and a half though it, and I have already reached my previous peak performance and looking to continue improving myself. Thank you for this valuable plan/information ⭐
That’s awesome, well done 🙌🏼
How did you follow the plan in winter? Or do you live fortunately in a region where you could ride outside the whole year? 🤔
Thx Tristan for the great videos in 2023! Looking forward for more in 2024 🎉 cheers 🤙🏼
Wow! Excellent training video, Tristan and John! Thank you both!
You two are legends, I’ll be using this for my training from now on! Cheers m8 appreciate it!
Thanks Tristan just started cycling a few weeks ago and your knowledge shared has been a great help! Safe riding and see you in 2024.
Summerville, SC, USA
Finally mate, thanks for the response on my comment! Taking notes here 👌🏾💪🏽
Excellent video..looking forward to kicking off the new year with this plan👍🏼💪🏼
Yooooo this is pure GOLD❤❤❤
Thank you so much for this Tristan, keep upthe good work (after holidays rest-well worth it)
Excellent video, I learn a lot. I've been waiting for this video
Timely! I am on a 56 day training plan so should be able to get twice as fit!!
Merry Christmas, Tristan. Keep up the great work - your success is well deserved.
Awesome mate, very entertaining and great info ℹ️ . New year training program
Excellent video, guys👍 From what I learned in the last two videos and my experience with a coach last year, I think I'm ready to try and make my own training plan for next season😀
Love it! Definitely trying this!
Very excited to give this training plan a go and see the progress. Thank you so much for providing this valuable content.
Another excellent informative video! Thank you for all you have freely given us these three years! Much Appreciated! 🙏👍
Excited to give this a go heading into 2024!!!
A fab freebie from an experienced cyclist and coach 👍🏾🙌🏾
Just finished Day 5 ( 30’s and 1’s (maximal)) of last week. really felt a difference to 4 weeks ago. My Heart rate is already adjusting to a lower rate at my Endurance session. Thanks Mate!!
Love to hear it! 🙌🏼
I really appreicate all this great free advice. Thanks to both of you.
I am on week3. I can feel and see performance improvement already. Big thank you❤
🙌🏼🙌🏼🙌🏼
In what ways are you noticing the improvement?
I never completed 3 x 15 mins zone 4 before
Thanks Tristan. (And JW). This was fantastic.
P.s. I've made my notes. You can now take down the video before my friends see it. Lol. Thanks again and happy new year!
Absolutely love these. Can there be a video on all things nutrition. Like going over how many calories you need as a base + your life activity and then cycling. So many calicators on thr web but there is no consistency between then. Would be great to get a cycling coach take on calorie counting etc. Thx love these videos
Bro, thank you. 2024 I'm ready)
I’ve achieved a 17w FTP increase following this mini plan for the month. I’m 49 stopped cycling in 2017 and been back solid training since July last year so it’s not the easily aquired watts you get at the start of training 🙂 Definitely give this a go!
Thanks mate, this is great feedback! Stoked you’ve got something out of it. 🙏🏼
Thanks so much for all the videos you post. They are super helpful and fun! 🙏🏾🚴🏾🚴🏾
Thanks mate!
Thanks for putting this out for us for free!! Its an invaluable info right here, already building my plan based on John's ) Only question I have maybe is any advice on how to build this around events/races my guess is trying to end up with a recovery week before the race. Also its funny like you guys talking about time crunch and taking days off, my problem that I can't live with a day off the bike it seems haha. I guess it all could be based on how you feeling but what if I substitute those day offs with an absolute easy wondering coffe rides, might this end up like overtraining I wonder. Cheers and thanks again!
Epic bro thanks for this
Thanks, to both of you, - for giving us this fantastic video!
Thanks Matt 🙏🏼
Thank you for the inspiring content. I just registered for my first event. A 200k brevet in March. So perfect timing for the plan
So interesting. the fasting rides. Great stuff !! Currently training with HR monitor. Eventually will get a power meter. I'm just a beginner rider.
Cheers man. All the best and thanks for your inspiration and creativity. 👍😀🚴
Thanks mate!
Excellent! Thanks!
Tristan, great series of videos, rally very well oriented and the do clarify a lot of understated or un discussed facts about cycling , thanks!!!
Thanks Gonzalo! 🙏🏼
I got 4 weeks annual starting this weekend so all of January off pretty much so perfect for me to get some fitness
Thanks a lot and keep the interesting videos coming. Interesting that there was quite a bit of fasted rides in it. In general they seem to have come out of fashion a bit.
Muchas gracias por tus vídeos, me están sirviendo de gran ayuda.
This is pure GOLD! Will def try next base season. Any chance to have something similar for "in season" (i mean with race on weekend) in the near future?
Excellent!!!
Outstanding video! Thank you.
I wish I could see this video before my own 3-month winter training (January-February-March).
The greatest video I have never seen.
Thank you so much Tristan
Thanks mate 🙏🏼 Really glad you enjoyed. Maybe you can get some use out of it next winter. 🤝🏼
Of course I will definitely 🤗🤗🤗
I will watch it again and use it for my next 3 months preparation 💪🏽💪🏽💪🏽🤗🤗🤗👏🏽👏🏽👏🏽
please do a video on how to do tapering for a race without loosing our fitness and please talk about nutrition and hydration for a 40km ITT . Thanks in advance your content is really helpfull
Heading into the first weekend of this training block. It has me riding more which is great. Thanks for the vid!
Awesome to hear man! 🤝🏼
@@tristantakevideo hey mate I know youve probably had 3 weeks of sleepness nights wondering "how is Anthony going on the program" (🤣) so I thought I'd reach back out. Just finished it last Sunday. FTP went up from 285 to 319 and I've lost 6kg. Most importantly though really enjoying the summer of riding in Brisbane. Thanks for sharing this program.
Good job !!
Absolutely brilliant.... Thank you to you and John. My only surprise is that you don't have a 100K subscribers. One of the best channels out there
Thanks Matthew - hopefully at some point! Haha.
What a gem of a video! :) Thank you!
Thanks! 🙌🏼
All gold 😊 congratulations on 3 years
Thanks legend 🙏🏼
What a gem of a video! Legs will be hurting after this😅 Great to see how it's structured. The insight is much appreciated Tristan and John 👌🏼🙏🏼
Thanks mate!
Köszönjük!
excellent thank you
Hi Tristan,
This video is great as well as many others of yours which has led to a swift subscribe from me.
One question I have is does John recommend stretching before and or after these rides or does the warm up and cool downs cover it?
Any recommendations on off the bike ‘activities’, specifically to aid recovery would be interesting to hear.
Thanks!
Hi Tristan love your videos!
Was just wondering if this training plan is also good for a younger rider(16yo). If not could you make a specific video for younger riders? Would love that!
Thanks for these great tips. Is there anywhere a PDF file with the monthly overview to download ?
Thank you. A little late on this but i've put a PDF document link in the description.
Thanks!
Thanks mate!
Can you also mention the other things that need to be in place around cycling training? You mentioned strength but also stability, stretching, foam rolling, cross training (e.g. swimming, many pros do running), sleep, nutrition?
Another great video, keep doing what you're doing.
thank you
Instant sub 🔥
Thanks guys. Now know what I'm doing January. HNY, all the very best for '24
Hope it goes well Don. Happy new year mate! 🙏🏼
@@tristantakevideo Just finished the 28 days over the weekend. I'm used to structured training from my team sports but this is the first time of structured training on the bike. Very impressed how the 28 days progressed. I have been aware of the improvement; even though a little tired, my pacing and strength noticeably improved. John certainly designed a spot on schedule and one that I stuck to (even though I was tempted to do more, I kept to the plan). Please let John know how good this was. Thanks Tristan
Thanks Tristan!
Thanks mate! 🤜🏼🤛🏼
@@tristantakevideo Going for the 5w/kg FTP in '24 with your help and Motivation
Thanks for this. I’m trying this as January’s training block 👍🏻
Awesome, hope it goes well!
Just completed the 5x4 Vo2 max intervals on week 4 at 112% for the first 4 and 110% last one. Happy with that. Always looking for an excuse to throw the towel in on the 3rd. Thanks again for this plan both of you. Is there anywhere to buy you both a coffee?
@@pyramid_chris So good to hear man, well done for getting through the whole block! You can become a channel member through the memberships tab on my profile page, or you're welcome to leave a one-off Super Thanks of any amount through the $Thanks tab below the title of the video. Thanks so much!
Do you have a download for Traininpeaks or something similar?
Thank you very much for posting this great video about training. For those of us who don’t have a power meter but rather use a HR monitor, how can we follow the FTP instructions? For example: how do you convert 115% of your FTP into HR figures (aprox) or perceived offort? many thanks, again 🙏🏼, cheers from Buenos Aires, Argentina!
Do you have a spreadsheet available for this?
I've just put a link to a PDF document of the training plan and description of all workouts in the description of the video.
@@tristantakevideo what a legend. cheers mate.
Thanks Tristan for this training plan. I finished this 28 day plan a couple of weeks ago and followed it with my first sportive. My FTP started at 216w and its now 242w, super happy with these results!
Congrats mate! That’s so good to hear. Well done for getting through it and hope you enjoyed the event!
The program has been extremely helpful! So far, VO2 max jumped from 64 to 70 in just 2 weeks. I would appreciate a broad year plan (ie. When to build a base, when to do more speed work, and how to program around races.)
Good to hear Charlie! More videos with more information will come in time for sure.
love how jhon looks like a serious guy but cracks lots of jokes out of nowhere
Just found your channel. How do you only have 40K subs? Keep the videos coming.
Thanks Mark 🙏🏼
Fantastic video, absolutely love it. Simple, direct, really well explained. I have one question related to this training plans. Is it needed to test your FTP after this month training plan? How often should you test your FTP and which would be the best method (indoors and outdoors). thanks a lot @tristantakevideo
I test my FTP at the start of the year and in the middle of the year. You don't have to do and FTP test every month, but I'd generally add a few percent (~5-7%) to your FTP and zones for the second or third month if doing this training plan for multiple months in a row.
Ah ok!!!! thanks again@@tristantakevideo
Hey Tristan, thank you so much for all the good info and training plan. Would you have a picture anywhere of the 28 day training plan? Not to have to write everything down as you guys speak? 😁. Thanks and keep up the great videos. We really appreciate it
Thanks mate - i've put a link to a folder with a PDF document of all the workouts in the description. Hope that helps.
@@tristantakevideo got it mate TY 😎 much appreciate it 👍 let the work begin 🤪
Hi superb video, Can WE get a picture that sums up the whole 28 days training..? To be uploaded
Thank you - I've just put a link to a PDF document of the training plan in the description.
@tristantakevideo first off thanks so much for putting out these videos - for individuals like myself who aren't coached it provides a lot of great information. I wanted to ask if you could stack these 28 periods as blocks or would you see this more as a single 28 block. Would you structure this differently if your build period were longer?
Thanks mate! You could stack a few of these together if you'd like to - but if you have specific goals in mind (ie: racing during summer), and want to build for longer, I'd add more of the low cadence and Z3 intervals in the first few weeks, and more of the intensity (FTP and vo2) towards the racing. It's always a little tough giving advice that will suit everyone, as everyone has different goals and time to train, but in general training periodisation dictates a steady build in intensity leading up to racing.
Awesome video again Tristan. Question is should you keep your training along the same route or mix it up?…especially for the training where the intervals are required I would say more flat terrain is better?
Thanks mate 🙏🏼 That one is totally up to the individual. I have 2 routes I use for flat intervals and 2-3 climbs I use for climbing interval days (close to home so the warm up and cool down don’t take too long), and then vary the routes on my endurance and recovery days.
One of the good things about repeating the same routes for interval days is you can also then measure progress in a distance marker as well as time and intensity, which is a nice little mental “win” when you find an interval takes you further than it did previously.
Thanks Tristan for the reply, I have some routes planned out now to get this started. Looking forward to another year if your content 👍🏼
Brilliant! Where can I find this plan for a download i.e. into TrainingPeaks and my Garmin? Or do I have to get a white paper and ride it down manually like in the 90‘s? 😅👏👍
Thanks mate! I've just put a link to a PDF document of the training plan in the description.
Awesome video Tristan thank you so much !
Would you recommend to start it again from week 6 ?
And then over and over again all season long, with 1 recovery week between each 28 days set ?
Thank you. Yeah you can start again from week 6 if you'd like to, or you can add 15% to the duration of the intervals to make it a little harder for yourself and get a little more adaptation. For the third month, i'd add 5% to your FTP plus the increased duration and you'll be absolutely flying by the end of that. Hope that helps.
Is there a way to simulate the gradient on zwift for the low cadence session? or should I do it at a higher % of FTP?
Hi. Great Video! Just one little claim: maybe you could add some advice how to suit this 4 weeks plan to the actual winter month with the most riding indoors?! That would be great. 🙏
Thanks mate. All of these sessions can be completed on the trainer as well as outdoors...as long as you're hitting the correct numbers during intervals, you'll be making more or less the same progress. Thanks again!
Thank you very much for the video. However, without a proper meal plan or diet, it would not be sustainable for amuture cyclists like me. Would it be possible to do a video on the mentioned. Happy New year from Namibia in South West Africa.
4:19 - It's incredible that we're getting this free 28-day training plan from an elite coach for free! Thanks John! 👏
Also thanks Tristan for putting this helpful video together - I will definitely be following the training plan in the new year! 👍
Week 3 LFGGGGGGGG!!!!!
🙌🏼🚀
Will keep you posted about the results. Mainly using this plan to get ready for the RVV full course (257km) event on March 30.@@tristantakevideo
it's great to have acces to such a plan. my question therefore is when is the right time to do the 28 day plan if for example i live in germany, actually not fare from Rosenheim ha, the base of the bora organisation. the time i usually have my atending events between Juni and August. and how to access the training plan
Asked the same with no answer. 👎
Hi tristan. Good 2024 for you and all your followers. Is it possible to put a file with the 28 days program?
Hey mate, sorry for the slow reply! I've put a PDF document with all the workouts in the description of the video.
Another great video from Tristan with Coach John Wakefield. Currently on week one, looking forward to the final results. When do you recommend retaking the FTP test? After training week 4 or after recovery week 5?
Thanks mate. Good luck with it. Have at least 4-5 days recovery after the final training week, then a warm up day before doing an FTP test.
Thanks for the video Tristan! Can i combine 2-3 of those 28day plans with the recommended recovery week in between? and if yes should i change anything about it (intensitiy …) or is it enough to adjust the plan to my „new“ ftp / zones
Thanks in advance!
It depends on your goals as this is a more broad-spread training plan rather than a base, build or peak-specific training plan. But yes in general doing 2-3 of these in a row with recovery week in the middle, and adjusting your zones along the way is no problem.
Very good video and plan , thank you. However I find it difficult because it takes a lot of time on the bike and assuming I have kids and a job it's not easy to do this. But very good .
Thanks Georgi, totally understand, if you only have a couple of days to train per week, focus on the key sessions on day 2 and 5, and if you can fit an endurance ride in on the weekends do that. You’ll still get a good fitness benefit that way.
Hi Tristan thank you very much for you so valuable videos.
One question please, these week was my first week of the base period after 2 weeks of transition period, when can I do the 28 days workouts now or later?
A big thank you from Brazil.
Hey mate, thanks very much - a little late replying here but you can start the 28 day plan whenever you feel you're warmed up and ready for it...there's never a perfect time to start, so go from when you feel right.
@@tristantakevideo thank you again.
Hi, I'd like to inquire about the posts on this account, either:
1. A 28-day training plan, or
2. How to improve your FTP
Which method or program is recommended for training, aiming to enhance performance, ability, and power? Considering I have a 25km climb KOM event in a month. Thanks.
Great content and great info on a structure training plan - sorry if I missed it but what Zone model is the is based on - I’m guessing the 7 but can you confirm please 🙏
5 zone model
use threshold ie 300W or 170 bpm
zone 2 - 55-72%
Zone 4 threshold x 100% ie 300-330W
Tristan, not sure if you will see this months later. John mentioned that he'd usually decrease volume while intensity increases. Can that be applied to this routine in a beneficial way? I'm only doing 6-8 hrs a week right now. And at this low of volume is no intensity necessary in a recovery week? I've seen some folks say do half volume and half intensity duration regardless of routine. Others like John suggest easier riding first 4 or 5 days then start to ramp up. A bit confused there. Would be awesome to hear him discuss more about periodization and recovery.
Amazing content Tristan! Do you have the plan in a written form by any chance?
Thank you - I've just put a link to a PDF document of the training plan in the description.
Hi there, I do like the videos. How do you fit the gym sessions?😊
Always on the hard days of riding, after your on-bike training sessions, and maximum twice per week with at least 2 days in between. Don’t do gym sessions on your easy or recovery days.
Hi Tristan, thanks a lot for the video ! It is very clear and helpful !!
One question : Are the amount of hours for each week an absolute to follow ? I mean (1rst week: 11h30, 2nd : 12h, 3thrd : 13h, 4rth : 14h). Is there a point to increasing this amount each week ? By following the explained sessions, I don't reach the amount of hours. Should we increase the warmups and warmdowns times to match the amounts of hours ? Thanks in advance :)
Hey mate, thanks so much 🙏🏼 No, the hours can be flexible..most people won’t have a perfect 20 minute warm up or warm down, and some people will want to ride for longer before or after their intervals, so the hours are just a guide. The most important part is hitting the correct times and intensities during the intervals. Thanks again and good luck!
Thanks a lot for that Video. Helps with structuring.
I got one question: Is it recommandable to repeat that plan for consecutive month? For example: Day off After the 4 weeks, FTP Test, day off and start again with the plan.
Thanks mate 🙏🏼 You can repeat it a few times, but you may like to increase the duration or intensity of the intervals as you progress. If you’re not looking to peak at any time but are just looking to improve, adding a few minutes to the Z3-Z4 efforts and 1-2 minutes to the low cadence efforts after a couple of months will definitely keep your fitness trending upwards. Alternatively you can do an FTP test after a couple of months and re-set your zones so the intensity is a little harder.
Tristan, once you did great video about what data you have on your wahoo element. Can you share some information at what data are you looking right now using garmin? Did something change and how change of bike computer changed the way you use aond look at you data? What are the pros and cons of this change? Did it helped you with your workouts?
Hey mate, thanks for the comment. I haven't changed too much in terms of data between the Wahoo and Garmin - I have the screens set up quite similar. I always run speed at the top, then 3 second power average, riding time, normalised power, distance, time of day and average speed on my main page. Then for the lap pages for training i'm always looking at 3s power, lap power, lap time and cadence for the low-cadence intervals. For racing, I only look at speed, distance, and time, and the map. The Wahoo allows you to run your power torque value, but so far on the Garmin I haven't been able to get that set up which is a feature that I would like to have, but it doesn't seem to have it. Otherwise there really aren't too many other features I need or want, so the change hasn't been too big.
First Week off to a good start.
* Low cadence work on the drops is more rewarding.
Nice!
thanks great for you younger riders If i did this program i wouldnt last a day So anything for us older riders and i mean OLD 78 in my case