Road Cycling - A Tough Training Plan

Hi Guys!

I am a 18 yeard old boy from Sweden. I have been into sports all my life but recently I fell in love with cycling. I feel that the training is going fine and I would really enjoy participating in my first competitions this summer.

Now my question is..... I have checked out som TT results made by 18 yeard-olds and I have understood that I must be able to maintain 25 mph for about half an hour to be at least a bit competitive.

How should I train to be able to ride 25mph on my own for half an hour by, let´s say, July. At the moment I can maintain 22.5-23 mph for 30 min.

I haven´t made any serious training rides yet, could you pros give me some advice!!

I'm 21 and also was looking to gain speed when I started riding just over 6 months ago. I can tell you from my experience is that it's probably not power your lacking just the effort of putting it down for a long period of time. I just rode harder and longer and the speed will come. I am up from an average of 16mph when I started riding in August to about 24mph right now. I also started lifing weights which is also a huge help. I have noticed significant gains power since I started lifting just a month ago. I also bought a training book which really helps, I'd suggest that if you cannot find what your looking for here. That is probably the best training tool I got and it has helped with my power and endurance. Good Luck

But how should I train it? Many long sessions? Shorter ones pushing low gears? Intervals? Hills?

This is where a good traing book would help, for now I would focus on riding farther. I use low gears to keep my cadence in the 90's. Longer rides while going hard helped, youll want a traing program so you make sure you don't overtrain or get burned out.

I have read A cyclist´s training bible

Thats what I have, I followed it and have had great improvements. Dont be so interested in speed. Focus on time and the speed will come according to the book.

in short, you've got to mix a combination of intervals, pushing different gears, etc.
don't overtrain, although at 18 years young you should be good to go, but its still possible.
my bit of advice for you is: make sure you go hard enough on your hard days and easy enough on your easy days.
it is true that if you want to ride @ 25mph for 30 minutes then you have to train @ 25mph, so get ready for intense repeats.
but most of all ---> have fun with it.
your legs are young. race legs may take many seasons to get. so ride ride ride.