Training program for road cycling?

I use an excellent book called - "The Cyclists Training Bible" by Joe Friel

You can probably get this on Amazon or at your local library....

Enjoy

Here here. All the plans you would ever need for any goals you may ever want.

But in general, forget about the 10 minutes burst of 300 watts. You need to find what watts you can sustain for a whole hour with a 70-100 cadence and build from that instead. Later on, you will have to ride 2 hour sessions. That is the only way to build stamina and endurance, long, long, long hours in the bike. Even pro cyclists after a few weeks off the bike have to start with this kind of routine. Any strength training at this point before you got the endurance is pointless and could be detrimental. That is because you will build too much of the fast twitching cells and not enough of the slow twitching cells.

Not the same link as John.

It is possible to significantly improve your endurance and power by training smarter with an HRM, but you need to consult one or more of the online sources or books available that coach you through the process. One good book is Heart Zones Cycling. Another is the Heart Rate Monitor Book for Cyclists. There are lots of informative web sites. That said, most professional cyclists and many serious amateurs train these days with power meters. The data they generate is much more specific and reliable than that produced by even the most accurate HRMs, and it is generally downloadable and manipulable on a PC in order to really target your training. Of course, there is a significant cost difference between a good HRM and a good power meter. Also, power meters require modification/replacement of your bike's rear wheel or crankset. It's all a question of how much you want to spend. Bottom line -- the greatest cyclist of all time, Eddy Merckx, never trained with either one.

Ride your bike and use the spin bike at the gym. One of the most important muscles for cycling is your heart. Get a heart rate monitor and use that to train with. Bicycling mag has a lot of training ideas.

http://www.bicycling.com/training-nutrition/traini...