Short Power Build, Mid Volume

Average Weekly Training Hours 06:33
Training Load By Week
Average Weekly Training Hours 06:33
Training Load By Week

N.B.
If you are a returning costumer, please email us for 15% discount, stating your name and email and which other Output Cycling plan you have in your library. We will send you the coupon-code.
---
Riders undertaking the Short Power approach will still face their fair share of muscle endurance work, but the reduction in sustainable power focus is directed into a further emphasis in VO2 Max - less muscle endurance, more max aerobic power.

The Short Power Build blocks were developed with a slightly different breed of rider in mind. Riders who need a more balanced mix of sustainable power, short/high power or really short/really high power. Criterium racers, cyclocross competitors and nearly all forms of mountain bike & track riders will be well served by the Short Power Build.

The Short Power Build blocks were developed with a slightly different breed of rider in mind. Riders who need a more balanced mix of sustainable power, short/high power or really short/really high power. Criterium racers, cyclocross competitors and nearly all forms of mountain bike & track riders will be well served by the Short Power Build.

Sample Day 2
1:00:00
75.1TSS
Output Cycling: 8 Minute Test

Following a total of 28 minutes of warm-up, a couple of 8-minute time trials are used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The recovery interval between assessment efforts is 10 minutes.


Use any cadence that suits you, but if you're pedaling slower than 80rpm it's in your best interest to increase your cadence over the course of your training.


This workout can also serve as a workout in its own right and will target muscular endurance and optimal aerobic power output during the two 8-minute time trials.


This workout could also be used to improve short-duration pacing strategies for short time trials or prologues, perhaps even downhill MTB races.

Sample Day 3
1:00:00
46.3TSS
Ouput Cycling: Endurance 60 min

This workout is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills.
---
Goals:
Aerobic Endurance workouts are aimed at improving your aerobic (i.e. non-sugar) power producing capabilities in a low-stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Regarding the form drills, Pettit targets improvements in pedaling mechanics, leg speed & sprinting form as well as improved pedal economy.
---
---
TrainerRoad - Petit

Sample Day 4
1:00:00
62.5TSS
Output Cycling: Vo2Max 3 set 9 x 30 sec on/off

The workout is 3 sets of 9x30-second VO2 Max repeats at 115% FTP.

The "floats" between repeats are 30 seconds long at 60% FTP and the recoveries between sets are 4 minutes long.

Goals:
The goal of any VO2max workout is to improve both your aerobic efficiency and aerobic power.

By working very hard for brief intervals but only recovering for very short periods of time, these microintervals are extremely effective at improving your ability to sustain and repeat efforts well above FTP.

This improved aerobic capacity & power can also raise your sustainable power and gradually increase your FTP.

These short-duration repeats offer an opportunity to become accustomed to high-intensity work in probably the most manageable manner that doesn't skimp on productivity.
---
---
TrainerRoad: Grassy Ridge

Sample Day 6
1:15:00
88.3TSS
Output Cycling: LT 6 x 6(4) min Over/Unders

The workout is 6x6-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.

Recoveries between over-unders are 4 minutes long.

Goals:
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you?ll develop the ability to handle changes in pace while quite a lot of work.

The over-segments or "surges" flood the muscle with metabolic byproducts bringing with them the desire to ease up - don't.

Hold that burn, then back off only slightly during the under-segments or "valleys" in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the acidic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

Try to keep your cadence above 85rpm, preferably above 95rpm.
---
---
TrainerRoad: Avalanche Spire

Sample Day 7
2:15:00
92.4TSS
OC: Endurance 2h 15min

Output Cycling: Endurance
Duration: 2 hours 15 minutes
--
This workout consists of nearly 2.25 hours of aerobic Endurance riding spent between 60-70% FTP.

Optional form drills include Form Sprints,
Endurance Spinning & Individual Leg Training (ILT).
---
Goals: Aerobic Endurance workouts are aimed at improving your ability to metabolize fat and spare your far more limited sugar stores and require longer efforts performed in a low-stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and reserving your sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Regarding the form drills, the workout targets improvements in pedaling mechanics, leg speed & sprinting form as well as improved pedal economy and improvements in the application of power throughout each leg's entire pedalstroke
---
---
TrainerRoad - Warren

Sample Day 9
1:00:00
66.1TSS
Output Cycling: Sweet Spot 5 x 4(4) min w. Big Gear starts, ver. 1

The workoutis 5x4-minute Big Gear Start intervals consisting of a 30-second wind-up way up at 140% FTP in the biggest gear you can turn.

These hard starts are followed closely by 3 minutes of Threshold work at 95% FTP in a gear that allows you to spin at a more reasonable cadence.

Each recovery between intervals is 4 minutes long.


Goals:
Everyone gets caught at the base of a hill in the wrong gear sometimes and we've all come out of a turn in way too big of a gear, and it's not often that we pick ourselves up after a fall to find we're magically in an easy gear.

These efforts are all about creating a lot of force and really muscling the cranks in order to build leg strength and control as well as help us through those unfortunate mishaps in gear selection that happen all too often during the heat of battle.

These can also be used to simulate hard starts at the beginning of a race, in which case, start each interval from a dead stop.

Each closing segment will target your muscle endurance in hopes of growing your fatigue resistance by training you to stay on the gas even when your muscles are screaming for you to back off.
---
---
TrainerRoad: The Owl

Sample Day 10
1:15:00
76.8TSS
Output Cycling: Tempo 3 x 15 (5) min

The workout is 3x15-minute intervals at 85% FTP with 5-minute recoveries between intervals.

Goals:
The primary aim of Tempo work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.

In other words, workouts like this are all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of an event.

Additionally, you have the option of targeting specific aspects of pedaling technique as well as your climbing technique, both seated and standing.

Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin between above 85rpm, preferably above 95rpm.
---
---
TrainerRoad - Seneca Rocks

Dan Backhausen
|
1969

Output Cycling is a small coaching business dedicated to training all types of cyclists, from the "newbie" to the very experienced elite Cat. 1-rider. All clients (athletes) are assigned a personal coach who, in addition to the actual training, factors in an athlete’s work and personal life for long-term success. All in the efforts needed to achieving the athletes personal goals. We "micro-manage" on a daily routine and pride ourselves of having that "part of the family feeling". Join us.