Loading...Measure by measure
Most coaches will have you slot into a conventional periodization program which is typically broken down into four phases: Base Building, Intensity Training, Peaking, and Tapering. Interval sessions are generally also introduced in the Intensity phase; our thought for the day is consider injecting speed work into your program from the get go even if it is just once per week starting off with Fartlek work (whether on land, snow, water or bitumen).
If you want to race fast, learn to train fast and introduce the adaptation early on to lessen micro trauma issues. Then again my own philosophy around strength, flexibility and power has each of these elements introduced, built then maintained across a program.
Again, it is common practice to spend 8 to 16 weeks in 2 to 4 four week miciro-cycles in the Intensity phase. Total volume will decline from the Base phase and two interval sessions are normally included each week. To maintain endurance, one long ride/run/paddle per week is also incorporated and executed in target HR zones; the length of the long session dependent upon the length of the race.
Fast interval sessions help strengthen quadriceps, hamstrings and hip flexors. The lactate threshold, interval workout requires you to get your heart rate up to 85-90% of your maximum, a level you should just be able to control for 10 to 12 minutes. If you go any faster, you will slip across the anaerobic threshold. Ride at a moderate aerobic pace except for 1 or 2 lactate threshold intervals. These intervals should be steady efforts of 10-20 minutes.
VO2 max, interval workouts are another very useful form of training. These involve getting your heart rate above your lactate threshold and holding it there for 30 seconds to 2 minutes. Improving your V02 max also has a number of physiological benefits: raising blood plasma volume; increasing maximal cardiac output; and increasing muscular capillarization.
Session 1 (Lactate tolerance)
Warm up
Low gearing easy spinning for 12 minutes; 3 minutes increase gearing gradually 1 minute at a time.
Section A
A 15 ( to 20 ) minute block. The aim here is to increase sprint duration as you progress through your Intensity Phase. Using your preferred time trial gearing ( to start and progress to sprint gearing as you adapt) Sprint 15 seconds and recover for 45 seconds OR sprint for 30 seconds and recover for 60 seconds. Recovery spin for 5 minutes.
Section B
Allocate 20 to 25 minutes. Ensure your ergo has at least mid level of resistance. Here the focus is on longer intervals of 60 seconds with your recovery time short ( 90 seconds) for improvements in lactate tolerance ( later training phases) or long ( up to 2 minutes ) if you want to improve efficiency of cellular respiration via better ADP to ATP conversion. This means 10 sprints at 60 seconds with 10 60 second recoveries or 5 and 5. Recovery spin for 10 minutes also ensure recovery drink ( Leppin R3 or equivalent and 2 anti-oxidant tabs ) and key yoga stretches.
Session 2 (Race pace)
Warm up
Low gearing easy spinning for 12 minutes; 3 minutes increase gearing gradually 1 minute at a time.
Section A
This is a pyramid style session which is gruelling but if you manage recovery correctly a real kick in the arse for improvement.
20(40), 40(20), 60(60), 40(20), 20(40) – 2 repeats with 5 minute easy spinning between sets. Here your recovery times in seconds are shown in brackets. Depending upon your relative fitness and how you feel, you can slip in a third set.
Section B
In some ways this is a fartlek-like section of the session, alternating hard with easy riding.
Do 2min hard but under your anaerobic threshold ie keep at race pace. followed by 4minutes easy doing 3 to 4 sets.
Recovery spin for 10 minutes also ensure recovery drink ( Leppin R3 or equivalent and 2 anti-oxidant tabs ) and key yoga stretches.
Session 3 (Climbing preparation)
Ride for 5 minutes in the big chain ring at heavier resistance. Recover for 4 minutes.
Do 3-4 sets. Use a gradual effort, not a sprint approach. The aim here is to build strength endurance; keeping your HR just under race pace; you should avoid going too hard too quickly.
Recovery spin for 10 minutes also ensure recovery drink ( Leppin R3 or equivalent and 2 anti-oxidant tabs ) and key yoga stretches.
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