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CYCLING TRAINING PLANS

STOP GUESSING YOUR SEASON.
START TRAINING IT.

Periodised cycling plans built by coaches, delivered through TrainingPeaks. Sixteen weeks. Six to twelve hours a week. Matched to one of four plateau profiles before the first session — because the same plan doesn't fix every kind of stuck.

Find Your Profile FirstSee the Plan Variants

Four minutes · No card · Tells you which plan shape fits

MOST TRAINING PLANS FAIL THE SAME WAY.

You download the plan. Print the calendar. Three weeks in, work goes mad, sleep collapses, and the plan doesn't know any of that happened. So you push through, the legs go quietly, and by week eight the gains have stopped.

The plan wasn't wrong. The plan was generic. It was written for a rider who doesn't exist, with hours that look nothing like yours, against a reason for your plateau nobody bothered to diagnose first.

A plan only works when it's matched to the rider. That's the whole argument here.

WHAT MATCHED LOOKS LIKE

  • ✓Diagnose the plateau before you write the plan
  • ✓Scale to the hours the rider can actually protect
  • ✓Periodise across 16 weeks — base, build, peak, taper
  • ✓Deliver through TrainingPeaks so the file talks back
  • ✓Pair strength and fuelling with the riding, not after
  • ✓Put a coach on the file every week so it adjusts when life moves

BEFORE THE PLAN

FIND OUT WHY YOU'RE STUCK FIRST

Twelve questions. Four minutes. Tells you which of four reasons your FTP has stalled — and which plan shape actually fits. Skip this and you're guessing.

UNDER-RECOVERED

Doing the training. Not absorbing it. Sleep, life stress and back-to-back hard sessions are eating the adaptation.

GREY-ZONE TRAP

Most riding is neither easy enough to recover from nor hard enough to drive change. The middle is where progress dies.

STRENGTH GAP

The aerobic engine still works. The neuromuscular power that drives it is leaking quietly — about 1% a year after 40 without lifting.

FUELLING DEFICIT

Training hungry. Chasing race weight. Every session is paid for with tomorrow's adaptation.

Take the 4-Minute Diagnostic

Free · No card · Email only when you want the result

THE VARIANTS

PICK THE HOURS YOU CAN PROTECT

Same 16-week periodisation. Honestly scaled to the time you actually have. Pick the number you can defend for the whole block — not the one that sounds the most serious.

6hrs / week

Six hours a week

WHO IT'S FOR
Working parents. Two-job households. Riders with one bike window per day.
THE WEEK
Two quality sessions, one long ride, the rest is short Zone 2 or commute. Every minute earns its place.
BEST FOR
Holding FTP through a brutal work block, or building cleanly when life isn't quiet enough for more.
THE HONEST BIT
You won't add huge volume. You will move the needle — sharper intervals, smarter recovery, no junk miles.
8hrs / week

Eight hours a week

WHO IT'S FOR
The most common bucket — serious amateur, full job, family, one big ride on the weekend.
THE WEEK
Two hard days, one long endurance day, two short Zone 2 days. The week the rest of the plans are built around.
BEST FOR
Cyclists who've plateaued on apps. The hours are enough — the structure usually isn't.
THE HONEST BIT
Needs honest easy riding. Most plateaus on 8 hours come from grey-zone training, not too little time.
10hrs / week

Ten hours a week

WHO IT'S FOR
Riders with a target event. Club racers. People who've trained 8 and want to push the ceiling.
THE WEEK
Three quality days, one big endurance ride, two recovery rides, plus the weekly S&C block.
BEST FOR
Cat 3 to Cat 1 progress. Building toward a Marmotte, Étape or 70.3. Climbing-specific blocks.
THE HONEST BIT
Real recovery matters more here than the next interval. The plan calls the easy ride easy on purpose.
12hrs / week

Twelve hours a week

WHO IT'S FOR
Masters racing seriously, ultra-distance riders, comeback athletes with the time to commit.
THE WEEK
Three to four quality sessions, two long rides, recovery days that look easy and stay easy.
BEST FOR
Race-season builds, big sportives, ultra prep. The volume where polarised training really starts paying off.
THE HONEST BIT
Twelve hours is a recovery problem, not a training problem. Sleep, food and life stress dictate the plan.

WHAT'S IN IT

INSIDE EVERY ROADMAN PLAN

Built on 1,400+ on-the-record conversations with the coaches behind Tadej Pogačar, Chris Froome and Egan Bernal — Seiler, Lorang, LeMond, Friel. Their methodology, structured for your week.

01

16-week periodisation

Base, build, peak, taper. Phases sequenced for what your body actually needs in week 1 vs week 12. Not the same workouts on a loop.

02

TrainingPeaks delivery

Workouts land on your calendar, push to your head unit, and report back when you're done. No PDFs to print, no separate apps to wrestle.

03

Hours-tier matching

Six, eight, ten or twelve hours a week — the same periodisation, scaled honestly to the time you actually have.

04

Strength block, not bolt-on

Cycling-specific S&C runs alongside the riding, periodised with it. Two sessions a week. Movements that transfer to power on the bike.

05

Fuelling and recovery built in

Carbs per hour by session, recovery windows, sleep targets. The bits most plans hand-wave that decide whether the training sticks.

06

Weekly coaching with Anthony

Live group calls, written reviews when something doesn't go to plan, a community of riders running the same system. The reason the plan adapts when life moves.

WHY NOT THE FREE STUFF?

ROADMAN VS THE ALTERNATIVES

The free and paid alternatives all have a job they do well. Here's where the Roadman plan picks up where each of them runs out.

TrainerRoad / Zwift workouts

THEM

A library of sessions, AI scheduling, indoor focus. Useful for raw fitness in winter, less useful when life moves.

ROADMAN

A periodised plan tied to your goal, with a coach watching the file. The plan adjusts when you don't sleep, not when an algorithm guesses.

Free YouTube plans

THEM

Generic templates, no progression, no accountability. Excellent if you're brand new to the sport.

ROADMAN

Built around your hours, your plateau profile and your event date — and someone to talk to in week 6 when motivation dips.

Self-coached on Strava / Garmin

THEM

You're the coach, the athlete and the analyst. Works for some riders. Most plateau within 18 months.

ROADMAN

Independent eyes on your file every week. A second opinion that catches the patterns you can't see in your own data.

Off-the-shelf PDF plans

THEM

Fixed weeks, no adjustment, no diagnosis. If the plan was wrong for you on day one, it's still wrong on day 56.

ROADMAN

Matched to a plateau profile before the first session. If the diagnostic says under-recovered, you don't get the build-volume plan.

IN THEIR WORDS

RIDERS WHO BROKE THE PLATEAU

Real numbers. Real names. Different starting points, same periodised system underneath.

  • +90wFTP gain
    “I was an average sportive rider who had plateaued. Roadman custom built a plan and I've gotten much more out of it than I ever imagined.”

    DAMIEN MALONEY

    Ireland · FTP 205w → 295w

  • +60W20-min power
    “Second 20-min effort since joining. Avg power 236 → 296 in 3 months. Hard to believe a 60-watt increase.”

    BLAIR COREY

    20-min power · 236w → 296w in 3 months

  • +15%FTP at 52
    “I'm training less, at lower intensities, not getting sick. FTP up 15%, hit 4 w/kg at age 52.”

    BRIAN MORRISSEY

    52yo shift worker · FTP 230w → 265w in 10 weeks

  • 3 → 1Category jump
    “One season with the system and I went from Cat 3 to Cat 1. The structured approach changed everything.”

    DANIEL STONE

    Roadman Cycling Club · Category jump

FROM THE LIBRARY

READ BEFORE YOU PICK A PLAN

The reading that puts the plan in context — periodisation, polarised training, time-crunched riding, masters work.

HOW TO STRUCTURE A CYCLING TRAINING PLAN

HOW TO PERIODISE A CYCLING SEASON

POLARISED VS SWEET SPOT: WHAT THE SCIENCE SAYS

HOW TO TRAIN ON 8 HOURS A WEEK

GETTING FASTER AFTER 40: THE MASTERS GUIDE

TRAINERROAD VS ONLINE CYCLING COACH

See the full training plans topic hub

COMMON QUESTIONS

BEFORE YOU START

How long is a Roadman cycling training plan?+

Sixteen weeks. Base, build, peak and taper, sequenced properly — the same shape every coach in the podcast network builds against. You can start mid-cycle if you've kept a year-round Zone 2 base, but the full sixteen weeks is where the methodology actually compounds.

How many hours a week do I need to train on a Roadman plan?+

Six, eight, ten or twelve. Six hours is enough to hold and build cleanly through a heavy work block. Eight is the most common bucket — full job, family, one big weekend ride. Ten and twelve are for riders with a target event or genuine race-season volume. Pick the number you can realistically protect for sixteen weeks, not the one that sounds impressive.

How are the plans delivered?+

Through TrainingPeaks. Workouts land on your calendar each week, push to your Garmin, Wahoo or Hammerhead, and report back when you're done. No printed PDFs, no separate app to wrestle. You also get the weekly coaching call with Anthony and the private community alongside the plan itself.

What is periodised cycling training?+

Splitting the year into phases that each build a different thing. Base for aerobic foundation, build for threshold and VO2 max work, peak for event-specific intensity, taper to shed fatigue before race day. The opposite of doing the same intervals all year and wondering why the gains stop.

Why should I take the plateau diagnostic before getting a plan?+

Because the same number of hours produces different results depending on why you're stuck. An under-recovered rider needs less, not more. A grey-zone rider needs harder hard days and slower easy ones. A strength-gap rider needs lifting before another threshold block. The diagnostic is twelve questions and four minutes — it tells you which plan shape actually fits.

Do I need a power meter to follow a Roadman plan?+

It helps, but it isn't required. Plenty of members run the plan on heart rate and rate of perceived exertion, then add a power meter later when they want to dial the intervals tighter. The plan is built so the prescriptions translate cleanly across both.

How much does a Roadman training plan cost?+

Training plans live inside the Not Done Yet coaching community — $195 a month, with a 7-day free trial. That includes the personalised TrainingPeaks plan, the weekly coaching call with Anthony, the S&C roadmap, the nutrition guidance, and a private community of serious cyclists running the same system. Cancel anytime.

Can I follow the plan if I've never used TrainingPeaks before?+

Yes. We get you set up in the first week — the calendar, the device sync, and how to read the prescriptions. After that it's two clicks: open today's workout, send to your head unit. The interface stops feeling new about four sessions in.

How do Roadman plans compare to TrainerRoad or a free YouTube plan?+

A TrainerRoad-style library gives you workouts and an algorithm that schedules them. A free plan gives you a fixed template. Both are useful entry points. The difference here is a coached, periodised plan that adapts when life moves — and a second set of eyes on the file every week so the plan corrects before you're three weeks into the wrong block.

YOUR PLAN STARTS WITH A DIAGNOSIS.

Four minutes. Twelve questions. Tells you which of the four plateau profiles fits you — and which Roadman plan shape comes next.

Find My Profile
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