Cycling Programs

At Train With Kishlay, our cycling programs cover time trials, long-distance rides and Super Randonneur (SR) title preparation. Whether you're targeting a 40 km time trial or a 600 km brevet, we build structured plans around your power data, heart rate zones and race-specific demands.

Cycling Distances: Types and Goals

Time Trials

Short: 10–40 km — raw speed and aerodynamic efficiency
Long: 50 km+ — sustained power output and pacing

Super Randonneur Series

200 km, 300 km, 400 km, 600 km rides
Progressive endurance, pacing and terrain diversity
Complete all four to earn the SR title

Training Focus Areas

Race-Specific Training

Terrain analysis and course profile preparation
Weather condition adaptation strategies
Pacing plans for target race distances

Heart Rate & Power-Based Training

FTP (Functional Threshold Power) testing and zones
Zone 2 endurance building for aerobic base
Zone 4/5 intervals for threshold and VO2 max

Cadence & RPM Optimization

High cadence drills for pedaling efficiency
Low cadence work for muscular endurance
Optimal cadence ranges for different terrain

Bike Handling & Aerodynamics

Cornering, descending and group riding skills
Aerodynamic positioning on the bike
Gear selection on climbs and descents

Sports Nutrition for Cyclists

Pre-ride: Carb-loading for rides over 90 minutes
On-bike fueling: 60–90 g carbs per hour for long rides
Hydration: Electrolyte-balanced fluids, adjusted for heat and intensity
Race day: Practiced nutrition plan matching target race conditions
Recovery: Protein + carbs within 30 minutes post-ride

Who Is This For?

Time trial cyclists targeting speed and efficiency
Endurance riders preparing for long-distance events
Super Randonneurs pursuing the SR title
Triathletes looking to improve their bike split

Ready to Ride Stronger?

Let's build a cycling plan that matches your power data, goals and race calendar.

Book a Consultation

Cycling Training Module