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Training Plans

This page contains a list and details of all the pre-prepared training programs available for purchase via the website. The list of programs will be expanded over time so check back later or contact us if you are after a plan of a specific type.

The following training programs are either currently available or coming soon.  Other programs will be added over time.

All training programs are provided in pdf format via email, automatically after you receive your confirmation of payment.  Each program also contains instructions on how to complete the various training sessions.

IMPORTANT: Please ensure that you provide a valid email address when you complete your purchase.  Paypal users will have their program sent to their paypal email address so please ensure this is still current before completing your purchase.

If you have any questions on the pre-prepared training plans before purchasing then please contact us.


How to purchase a program

Once you find the program you are after simply select the program option from the list and then click on the button to add it to your shopping cart.   You will then be taken to secure checkout page to complete your purchase.

Important:  This website uses a secure purchasing system provided via Paypal and you can pay using either a credit card or paypal account.   Nb: you do not need to have a paypal account even though the checkout is provided by their system.

If you have any questions about the payment methods please contact us.

Ultimate Training Plan Image
21 week 'ULTIMATE' training plan!

The 21 week 'Ultimate" program provides a full preparation for any target event of your choice. The program has a 10 week base training phase before transitioning to 6 weeks of specific preparation, 2 weeks of peaking and a 3 week competition phase - which provides examples of tapers for races on either a Saturday (inc 2-day tours) or Sundays. The third week provides an off-race week program.

The program is available in either a 8-12 hrs or 10-16hrs per week format to cater for a wide variety of riders needs.   The programs are provided in pdf format with an easy to view format showing a week to a page.  The training session details for each day are provided with total riding time, session intensity, intervals, recommended cadences as additional notes.   A guide to training sessions is also provided.

It is important to note that as these programs are provided in a generic format that does not list specific races in the lead up.  Throughout the program there are weeks were races are listed as options and it is up to the each rider to assess their own local race calendars to determine which races they would like to do.

Program options:
21 week ‘Ultimate’ training program 8-12 hrs p/w (125.00 AUD)
10-16 hrs p/w (125.00 AUD)
Tour of Bright Training Plan Image
Tour of Bright
The Tour of Bright is one of the most popular events on the Australian cycling calendar and each year sees a large contingent from Canberra and New South Wales competing.  There are two programs available:

  • A 16 week program covering the full preparation for this event, including an 8 week base training phase, 6 weeks of build/race preparation and a week of peaking and then tapering for race day.  
  • An 8 week program which caters for riders who already have a good base fitness who just wish to focus on the build/race preparation and peaking for the event.

Each of the programs is available in either a 8-12 hrs or 10-16hrs per week format to cater for a wide variety of riders needs.   The programs are provided in pdf format with an easy to view format showing a week to a page.  The training session details for each day are provided with total riding time, session intensity, intervals, recommended cadences as additional notes.   A guide to training sessions is also provided.

It is important to note that as these programs are provided in a generic format that does not list specific races in the lead up.  Throughout the program there are weeks were races are listed as options and it is up to the each rider to assess their own local race calendars to determine which races they would like to do.

Program options:
16 week - Base to Race program 8-12 hrs p/w (95.00 AUD)
10-16 hrs p/w (95.00 AUD)
8 week - Race Preparation program 8-12 hrs p/w (50.00 AUD)
10-16 hrs p/w (50.00 AUD)
Tour of Bright Training Plan Image
Gunning 2-Day Tour
The Gunning 2-Day Tour is one of the premier events on the Australian Vets cycling calendar.   This year we have introduced several training plans to assist riders prepare for this event.   There are two programs available:

  • A 16 week program covering the full preparation for this event, including an 8 week base training phase, 6 weeks of build/race preparation and a week of peaking and then tapering for race day.  
  • A 9 week program which caters for riders who already have a good base fitness who just wish to focus on the build/race preparation and peaking for the event.

This program is available in a single format of 8-12 hrs per week.   The programs are provided as a pdf with an easy to view format showing a week to a page.  The training session details for each day are provided with total riding time, session intensity, intervals, recommended cadences as additional notes.   A guide to training sessions is also provided.

It is important to note that as these programs are provided in a generic format that does not list specific races in the lead up.  Throughout the program there are weeks were races are listed as options and it is up to the each rider to assess their own local race calendars to determine which races they would like to do.

Program options:
16 week - Base to Race program 8-12 hrs p/w (95.00 AUD)
9 week - Race Preparation program 8-12 hrs p/w (55.00 AUD)
7 Week Criterium Training Plan Image
7 Weeks to faster criterium racing

Criterium racing is one of the most popular forms of road cycling.   Criteriums range from as short as 20 minutes up to a full hour and cater for a wide range of grades and abilities.

The other beauty of criterium racing is that you don't need to train for a large number of hours each week.  Our 7 week to faster racing program requires only 8-10 hours each week and provides options for group rides and weekly racing.

The program starts by focusing on boosting your aerobic and threshold power, before concentrating on your anaerobic energy systems to increase your lactate tolerance and maximise your sprint power.  A final week is included with a mini taper before race time.

NB: The initial 6 weeks of this program do not include mid week criterium races (as your local races could be on any day), however these can easily be added to the program, either in place of the listed workout or as an additional.

Program options:
7 weeks to faster criteriums program 8-10 hrs p/w (40.00 AUD)
Hilly SportifTraining Plan Image
Hilly Sportif - 11 week program

Cyclo sportif events are becoming extremely popular all around the world, with most featuring a range of climbing, from multiple small but steep climbs to long mountain passes.  Sportif events appeal to a large range of cyclists and we have created the 11 week training plan to assist riders achieve their goals in finishing these events.

The program starts with a 6 week base training phase that focuses on boosting your aerobic power and boosting your strength and muscular endurance - which is the key requirement to successfully completing a hilly sportif event.  There is a 4 week build period with plenty of climbing and some race options for the riders who like to have regular hitouts..  A final week is included with a mini taper before your sportif event.

The total weekly training time ranges from 8 to 11 hours per week over the program and while this may not seem a lot it is sufficient for most riders.   

Program options:
11 week Hilly Sportif program 8-11 hrs p/w (65.00 AUD)
Base Training Plan Image
Base Training

Base training is one of the most important phases of your season. A good base will improve your aerobic endurance, increase fat metabolism, speed up recovery between harder efforts, increase muscular endurance and is the perfect time to drop a few extra kilos.

The duration of your base training phase will depend greatly on what level of fitness you start with and may be as long as 12-14 weeks for someone just starting out and as short as two to four weeks for a mid season top up. We have a range of base training programs starting with an 8 week base training program suitable for those with good base base fitness from the previous year, and a 10 week program for those riders needing a few more kilometers in the legs.

Program options:
8 week base training program 8-12 hrs p/w (50.00 AUD)
10-16 hrs p/w (50.00 AUD)
10 week base training program 8-12 hrs p/w (60.00 AUD)
10-16 hrs p/w (60.00 AUD)
Time Trial Training Plan Image
Time Trial Training

The 8 week 'Time Trial' program provides the race specific preparation for an Individual Time Trial event. The program contains 6 weeks of specific preparation, 1 week of peaking and the pre competition taper. This program is suitable for riders who already have a good aerobic base from training/racing throughout the year.

The total weekly training time ranges from 10 to 12 hours and this steady approach helps keep fatigue under control during the harder weeks. As this program is orientated towards time trials there are lots of intervals in this program. Using a time trial bike during training is preferable, however some sessions can be completed on a road bike.

Program options:
8 week Time Trial program 10-12 hrs p/w (50.00 AUD)
One Day Classic Training Plan Image
One-Day Classic

The 9 week 'One-Day Classic' program provides a race preparation for one-day event over undulating terrain, with multiple short power climbs. The program has 7 weeks of specific preparation with a strong focus on riding at and over your aerobic max. This is followed by a week of peaking and then the taper and race week.

The total weekly training time ranges from 12 hours to 15hrs. Ideally this program should be completed after you have completed an appropriate amount of base training, or when you have sufficient aerobic fitness to cope with the higher intensity intervals included in the program.

Program options:
9 week one-day classic program 8-12 hrs p/w (55.00 AUD)
12-15 hrs p/w (55.00 AUD)
24hr MTB Training Plan Image
24 hour MTB - solo and team plans

Coming SOON!