How to Train with a Road Bike in JUNE 2025: Complete Training Schedule and Plan
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Training Protocols for Road Cycling in the Month of June 2025: Structure and Detailed Programming
The month of June represents a central phase of the season for many road cyclists, often characterized by an increase in training volume and participation in major competitive or cycling events. Training programming in this period must therefore balance the increase in load with the need to optimize recovery and refine specific physical condition. This article presents a complete training schedule model for the month of June 2025, structured on a weekly basis and focused on the development of various physiological capacities relevant to performance in road cycling.
The following table and the subsequent detailed description constitute an example of programming that can be adapted to individual needs, the level of athletic preparation and the specific objectives of the cyclist. It is recommended to first evaluate the current physical condition and possibly consult with qualified athletic trainers to personalize the training plan.
General Structure of the Programming:
The training plan is structured on weekly cycles, each of which includes a combination of different types of training aimed at developing specific physical qualities. The intensity is expressed in terms of maximum heart rate (HRmax) and/or Functional Threshold Lactate (FTP), with indications on the pedaling cadence (rpm). The perceived effort (RPE) can be used as an integrative subjective reference.
Detailed Training Table and Sheet:
Week 1:
Monday: Active Unloading. 60-90 minutes at low intensity (HR ≤ 65% HRmax), high cadence (≥ 90 rpm). Active recovery post-outing with stretching and foam rolling (15 minutes).
Tuesday: Interval Training - Anaerobic Threshold. 60-75 minutes total, including 3-4 10-minute reps at Anaerobic Threshold (FTP or approximately 85-95% HRmax) with 5 minutes of low-intensity recovery between reps. Maintain cadence between 85-95 rpm.
Wednesday: Medium Run. 90-120 minutes at moderate intensity (HR 70-80% HRmax), steady and regular pace. Include 3-4 short strides (30 seconds at maximum effort) during the ride.
Thursday: Rest. Passive recovery. Light stretching exercises or very low-impact activities may be performed.
Friday: Endurance Strength. 60-75 minutes total, including uphill repeats with low cadence (50-60 rpm) at moderate intensity (HR 75-85% HRmax) for 5-8 minutes, alternating with downhill recovery with agility. Perform 4-6 reps.
Saturday: Long Run. 150-210 minutes at low-medium intensity (HR 65-75% HRmax), steady pace. Maintain proper hydration and nutrition during the ride.
Sunday: Active Unload or Rest. 60 minutes at low intensity and high cadence or complete rest.
Week 2:
Monday: Active Unload. 60 minutes at low intensity (HR ≤ 65% HRmax), high cadence (≥ 90 rpm). Active recovery post-ride with stretching and foam rolling (15 minutes).
Tuesday: Interval Training - VO2max. 60-70 minutes total, including 6-8 3-minute high intensity intervals (VO2max or approximately 95-105% HRmax) with 3 minutes of low intensity recovery between intervals. Cadence maintained between 90-100 rpm.
Wednesday: Medium Endurance with Pace Variations. 90-120 minutes at moderate intensity (HR 70-80% HRmax), inserting blocks of 5-10 minutes at slightly higher intensity (HR 80-85% HRmax) every 20-30 minutes.
Thursday: Rest. Passive recovery.
Friday: Agility and Cadence. 60 minutes at low-moderate intensity (HR 65-75% HRmax) focusing on a high cadence (≥ 95 rpm) and smooth pedaling. Insert short sprints (15-20 seconds) with full recovery.
Saturday: Long Run. 180-240 minutes at low-medium intensity (HR 65-75% HRmax), possibly including a route with moderate elevation changes.
Sunday: Recreational Group Outing. 90-120 minutes at variable intensity, focused on fun and socializing.
Week 3:
Monday: Active Unloading. 45-60 minutes at low intensity (HR ≤ 65% HRmax), high cadence (≥ 90 rpm). Active recovery post-ride.
Tuesday: Interval Training - Extended Anaerobic Threshold. 70-85 minutes total, including 2-3 15-20 minute repeats at Anaerobic Threshold (FTP or approximately 85-95% HRmax) with 7 minutes of low intensity recovery between repeats. Cadence maintained between 85-95 rpm.
Wednesday: Medium Endurance with Specific Strength Work. 90-110 minutes at moderate intensity (HR 70-80% HRmax), including uphill sections with medium-low cadence (70-80 rpm) maintaining a constant power.
Thursday: Rest. Passive recovery.
Friday: Sprint and Power. 60 minutes total, including maximal sprint repeats (10-15 seconds) with full recovery (3-5 minutes) between repeats. Perform 6-8 repetitions.
Saturday: Long Run. 210-270 minutes at low-medium intensity (HR 65-75% HRmax), possibly simulating the course of a future event.
Sunday: Active Unload. 60-75 minutes at low intensity and high cadence.
Week 4:
Monday: Active Unload. 45-60 minutes at low intensity (HR ≤ 65% HRmax), high cadence (≥ 90 rpm). Active recovery post-ride.
Tuesday: Intensity Recall - Anaerobic Threshold. 50-60 minutes total, including 2-3 8-minute repetitions at Anaerobic Threshold (FTP or approximately 85-95% HRmax) with 4-minute recovery at low intensity.
Wednesday: Medium Regenerative Run. 75-90 minutes at low-moderate intensity (HR 65-75% HRmax), easy pace and focused on active recovery.
Thursday: Rest. Passive recovery.
Friday: Short Stretches and Agility. 45-60 minutes at low intensity (HR ≤ 70% HRmax) with the inclusion of short sprints (15 seconds) and periods of high cadence pedaling.
Saturday: Race Simulation (if event scheduled). Duration and intensity vary based on the event. Alternatively, Medium-High End (90-150 minutes at HR 75-85% HRmax).
Sunday: Rest or Very Light Active Unload. 30-45 minutes at very low intensity.
Detailed Description of Training Types:
Active Unload: Low intensity outings that promote blood flow and muscle recovery. The high cadence helps mobilize the joints without excessive stress.
Interval Training (Anaerobic Threshold): Repeats at an intensity close to the Anaerobic Threshold, improving the ability to sustain prolonged efforts at high intensity.
Interval Training (VO2max): High intensity repeats that stimulate maximum oxygen consumption, increasing aerobic power.
Long Endurance: Long duration rides at moderate intensity, essential for developing aerobic endurance and metabolic efficiency.
Medium Endurance: Intermediate duration rides at moderate intensity, contributing to the improvement of endurance and the ability to sustain high paces for shorter periods than the long endurance.
Medium Endurance with Pace Variations: Similar to the medium endurance, but with slightly higher intensity insertions to stimulate the cardiovascular response and tolerance to lactic acid.
Endurance Strength: Specific uphill work with low cadence, aimed at developing specific muscular strength for pedaling.
Agility and Cadence: Training focused on fluidity of movement and the ability to maintain a high cadence, improving pedaling efficiency.
Sprint and Power: Short repetitions at maximum effort to develop neuromuscular power and speed.
Medium Regenerative Background: Low intensity output with the aim of promoting active recovery after intense training.
Race Simulation: Training that reproduces the conditions of a competitive event, both in terms of duration and intensity.
Additional Considerations:
Heart Rate: Referencing heart rate requires knowledge of your HRmax and specific training zones. The use of a heart rate monitor is recommended.
Power: Training based on power (watts) offers a more precise measurement of the intensity of the effort and can be integrated with or replace training based on heart rate.
Perceived Exertion (RPE): The RPE scale (from 1 to 10) can be used to monitor perceived intensity, especially during rides without a heart rate monitor or power meter.
Nutrition and Hydration: A proper nutritional and hydration strategy is essential to support training loads and optimize recovery.
Rest: Rest is an essential component of training. Quality sleep and adequate recovery days are necessary for supercompensation and prevention of overtraining.
Adaptation: This sheet is an example. You need to listen to your body and adapt your program based on how it feels, your level of fatigue and your individual progress.
Variation: Introducing variations in the route, type of exercise and intensity helps to stimulate the body in different ways and prevent monotony.
The correct implementation of a structured training program such as the one presented, combined with adequate attention to recovery and nutrition, can significantly contribute to improving performance in road cycling during the month of June 2025. It is important to reiterate the importance of customizing the plan according to your needs and to consult professionals in the sector for optimal guidance.