Improvers Modular Plan

Improvers Modular Plan

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The Improvers Modular Plan is a continuation of the 12-Week Improvers Plan which will allow you to carry on developing your cycling fitness and to create your own training schedule around your chosen target events.

Overview of Improvers Modular Training Plan

Download the Improvers Modular Training Plan

Who is it suitable for?

The Improvers Modular Plan is a continuation of the 12-Week Improver Plan which will allow you to carry on developing your cycling fitness and to create your own training schedule around your chosen target events. Having followed the Improvers Plan, you should be at a level where you are capable of completing a 60-mile (100 km) sportive or ride.

If you haven’t been following one of our plans but have been riding regularly through the off-season, typically getting out three times a week and covering up to or over 60 miles (100 km) on your longer rides, the Improvers Modular Plan would be suitable for planning your training through the season.

Having completed the Improvers Plan and then used the Improvers Modular Plan through the season, the ideal would then be for you to move on to our Off-Season Base Builder and then our Pre-Season Plan to take your riding to the next level.

How much training is involved?

Like the 12-Week Improver Plan, the training weeks are typically broken down into three rides, two mid-week and one at the weekend. You have got four days when you’re not riding. One of these will always be a rest day and the others can be used for cross-training, extra rest or can be swapped with riding days to fit the plan around your life.

Total weekly riding time ranges from just under three hours for a recovery week to six hours for the highest volume build week.

Is it all cycling?

No, like all of our plans you have options to fit in cross training sessions. During the season it is important that any cross training does not cause unnecessary fatigue and impact negatively on your riding. Our mobility routine, yoga or Pilates can be good restorative options.

How does it work?

The plan is comprised of six different training weeks that can be fitted around your target events during the season.

Build 1, Build 2 and Build 3 are your standard progressive training weeks. As you work through them, you will be developing your endurance and, with increased intensity as they progress, also add some top end fitness. Depending on your plans, you don’t have to always complete all three weeks of Build. If you have events close to each other you may only be able to do one or two weeks but you should always return to Build 1.

Three weeks of build are always followed by a Recovery Week/Post Event Week. Although it can be tempting just to keep on increasing training volume and intensity, week on week, especially if the weather is good, it is by recovering that your body adapts and you become fitter. You will also use this recovery week after any target event.

You will end any build period two weeks before any standard event and start your taper by following the 14 days before event Week. Although the volume and intensity is not as low as a Recovery Week/Post Event Week or Pre Event Week we start to dial things down in preparation for your event.

The Pre Event Week continues your taper, minimising fatigue but ensuring that your legs still feel fresh for your event.

Example 12-week Training Plan

Date

Week from Plan

Notes

5th June - 11th June

Build 1

12th June - 18th June

Build 2

19th June - 25th June

Build 3

26th June - 2nd July

14 Days before Event

3rd July - 9th July

Pre Event Week

Sportive on 9th

10th July - 16th July

Post Event Week

17th July - 23rd July

Build 1

24th July - 30th July

14 Days before Event

31st July - 6th August

Pre Event Week

Sportive on 6th

7th August - 13th August

Post Event Week

14th August - 20th August

Build 1

21st August - 27th August

Build 2