How to Train with a Road Bike in NOVEMBER 2025: Complete Training Plan and Schedule - Road Bike Training Plan: How to Train in NOVEMBER 2025
Road Bike Training Plan: How to Train in NOVEMBER 2025
Road Bike Training Program for NOVEMBER 2025: Methodology and Complete Schedule
The month of November 2025 marks the beginning of the base preparation phase (Base Training) for cyclists. The primary goal is not to reach peak performance but to build a solid aerobic foundation, strengthen muscular structure, and achieve general physical preparation for the intensive loads of the following spring.
The program is structured around a cycle of 5-6 days of activity at controlled and balanced intensity.
1. Methodological Guidelines for the Base Season
Focus on Intensity (Zones): 80-90% of the total training time should be spent in Zones 2 and 3 (Aerobic Endurance and Tempo). Maintaining the Heart Rate (HR) at a controlled level (approximately 65-85% of theoretical max HR) is essential for optimizing metabolic efficiency and fat oxidation capacity.
Muscular Strength (Cross-Training): November is the ideal time to integrate gym strength training (Cross-Training). Working the legs, core, and upper body is crucial for preventing injuries and increasing maximum power.
Recovery: Given the high percentage of training volume, active and passive recovery is fundamental. A mobility or foam rolling session is recommended on rest days.
2. Weekly Training Schedule (November 2025)
The following weekly model balances specific on-bike work with indispensable off-bike conditioning.
Monday: Cross-Training (Structural Strength)
Duration: 60-75 minutes.
Activity: Weight training session (gym). Focus on multi-joint exercises for the lower kinetic chain (Squats, Romanian Deadlifts, Lunges) and the core (Plank, Rotations). Controlled effort (3-4 sets, 8-12 repetitions).
Tuesday: Low-Intensity Long Distance (Aerobic Volume)
Duration: 2.5 – 3.5 hours.
Activity: Bike ride emphasizing Zone 2 (Aerobic Endurance). The pace should allow for an interrupted but sustainable conversation. The goal is to develop cardiac efficiency and lipid oxidation.
Wednesday: Active Recovery or Complete Rest
Duration: 30-45 minutes.
Activity: Rest day or very light pedalling (Zone 1) to promote metabolic waste removal. Alternative: Yoga or Pilates.
Thursday: Specific Tempo Training (Sweet Spot Training - SST)
Duration: 1.5 – 2 hours.
Activity: Crucial session for improving Functional Threshold Power (FTP). Include prolonged intervals working in the SST zone (high Zone 3/low Zone 4). Example: 2-3 repetitions of 15-20 minute intervals, with 5 minutes of active recovery between repetitions.
Friday: Cross-Training (Strength/Core)
Duration: 45-60 minutes.
Activity: Gym session focused on the upper body and core (Bench Press, Rows, Extensions, Crunches). Alternatively, a specific on-bike strength session (e.g., Big Gear Work) with low cadences (50-60 rpm) in Zone 3.
Saturday: Combined Training (Short V02max Interval Training)
Duration: 1.5 – 2 hours.
Activity: To maintain cardiac and neuromuscular elasticity, include short, high-intensity repetitions (Zone 5). Example: 5-8 repetitions of 1-minute intervals at maximum effort, with 1 minute of active recovery. This prevents the metabolic flatness of Base Training.
Sunday: Long Ride (Extended Endurance)
Duration: 3.5 – 5 hours.
Activity: The longest session of the week. Entirely dedicated to Zone 2. Focus on maintaining a regular cadence and efficient posture throughout. The primary goal is to increase the body's capacity to sustain effort for long periods.
3. Practical Tips for November
Clothing and Safety: Given the reduced visibility and lower temperatures, it is imperative to use thermal technical clothing and high-visibility gear (fluorescent colours).
Hydration and Nutrition: Do not underestimate hydration. Use thermal bottles to keep drinks warm and adjust on-bike nutrition with gradual-release carbohydrates to support long aerobic sessions.
Indoor Training: On days with extreme bad weather, use smart trainers or interactive rollers to replicate Zone 2 and SST sessions in a controlled environment.