8 Weeks to Your Best Kilo, Beginner and Intermediate, w/ weight training

Average Weekly Training Hours 10:11
Training Load By Week
Average Weekly Training Hours 10:11
Training Load By Week

This 8 week training plan is made for beginner and intermediate cyclists racing a kilometer time trial event on the track. Methods included are scientifically researched, tested, and proven successful on athletes competing at the national level. In 8 weeks you will be a better kilo rider.

Since the plan is focused on an effort that takes only a little longer than a minute, it does not use threshold based power zones. Most efforts are all-out, because if you want to go faster, you need to go faster!

The first week is dedicated to testing in the gym and finding gearing for standing and flying efforts. It assumes some familiarity with gear selection and weight training. There is not an adaptation phase for strength training (available in my other plans). For strength training you will need access to a barbell, trap bar, weights, and a squat rack. All lifting will be based off of that. The plan details testing protocols and technique suggestions, so while you do not need experience lifting weights to start this plan, it is strongly encouraged that you have someone experienced spot you.

You do not need regular access to a track to complete this training plan, though it is encouraged for familiarity and technique development. The plan uses time, distance, and cadence targets for the on-bike work. A turbo trainer or rollers are suggested for the high cadence work in the plan.

Sample Day 2
2:30:00
Lift: Testing day 1

WU: Low bar back squat with just the bar. Do one set of 10 and take a 2 minute rest.

2 sets of 5 squat jumps, with just the bar. Go down in a slow and controlled manner, stop when your thighs are parallel with the ground and explode back up.

For the following exercises, do sets of 5, starting with just the bar and adding 15-25 pounds (or 7.5-10kg) each set. If you've never bailed out of a lift, practice it with the bar. Use safety pins even if you have a spotter. If you have any problems that don't allow you to squat properly, use a leg press machine.

MS: Pause squats. These are low bar back squats, but pause at the bottom for 1 second before going back up. Sets of 5.

Deadlift, sets of 5.

Bent over row, sets of 8.

Calf raises, single leg, sets of 8.

Quad extensions, single leg, sets of 5.

Decline bench crunches, bench set to 45 degrees, sets of 10. Add 5-10 lbs to this by holding a dumbbell.

CD: Stretch. Quads, hamstrings, calves, glutes, back, arms and shoulders.

Sample Day 3
1:00:00
Cadence workout

WU: 10 minutes easy spinning, then 3x2 minutes at 125rpm with 2 minute rests.

MS: Starting at 100rpm, increase your cadence 5rpm every minute until you can no longer hold that cadence for a minute. Then rest 4 minutes by pedaling easy.

8x10 second rev-outs. Hit your maximum cadence and hold it as long as possible. Alternate seated and standing. Rest 3 minutes after each rev-out.

Sample Day 4
2:00:00
Standing starts, gear selection

WU: 15 minutes easy spinning on your road bike. Include 2x8 second seated rev-outs in a small gear like 50 inches ( with 3 minutes rest between each. Rev-outs are high cadence sprints with low power.

MS: Starting on an 85" gear, or 53x17, do 5x15 second standing starts. Increase your gear by 3-6 inches each start. Spin easy for 15-20 minutes.

The goal of today's workout is to find a gear that will be your standard standing start gear off which over- and under-geared workouts will be based. You find this gear by seeing which gearing allows you to produce the largest peak power within 8 seconds and be at 120-130rpm at 15 seconds.

Sample Day 6
2:30:00
Lift: Testing day 2

WU: Low bar back squat with just the bar. Do one set of 10 and take a 2 minute rest.

2 sets of 5 squat jumps, with just the bar. Go down in a slow and controlled manner, stop when your thighs are parallel with the ground and explode back up.

For the following exercises, do sets of 5, starting with just the bar and adding 15-25 pounds (or 7.5-10kg) each set. If you've never bailed out of a lift, practice it with the bar. Use safety pins even if you have a spotter.

MS: Bulgarian pause squats. Just like a normal Bulgarian squat but pause at the bottom for 1 second before going back up. Sets of 5. If you have any problems that don't allow you to squat properly, do these on a leg press machine as a single leg press.

Single leg trap bar deadlift, sets of 3. Alternate legs rather than doing 3 on one side and 3 on the other.

Single leg, straight leg Romanian deadlifts. Sets of 5.

That's it for testing! Now finish your workout with these exercises:

Single leg calf raises. Add 5lbs to your 8RM from Tuesday.

Single leg quad extensions. Add 5lbs to your 5RM from Tuesday.

Decline bench crunches, sets of 8 at 10RM weight. 1 set straight, 1 set of obliques (5 on each side), and 1 more set straight.

CD: Stretch. Quads, hamstrings, calves, glutes, back, arms and shoulders.

Sample Day 7
3:00:00
Kilo, gear selection

WU: 20 minutes easy spinning with 2x10 second rev-outs and 1x8 second overgeared standing start (thursday's selected gear +10-20 inches)

MS: 4-6x30 second or about 500m standing starts with 20 minute rests. Start with an 88 inch gear and increase 3 inches each start. Your goal is to produce very close to your best sprint power (within 50w) and reach a cadence of 130-150 at top speed. Time these and go with the gear that you're the fastest and most comfortable on.

When you think you have this gear, do a full standing start 1km time trial.

Sample Day 9
2:30:00
Lift

WU: Pause squats sets of 5 up to your 5RM weight.

MS: 3 sets of 3 pause squats at 90% of your 5RM weight, and 3 sets of 3 at 50% 5RM. Remember, don't bounce at the bottom. Pause for 1 second and move the weight back up as fast as you can while maintaining good technique. Be explosive.

Bodyweight squat jumps, 2 sets of 3. Do these just like a paused squat, but after you pause at the bottom jump as high as you can. Keep your hands clasped in front of you or on your hips and don't move them.

Romanian deadlift, 3 sets of 8 at 80% of your deadlift 5RM. You don't need to touch the weight to the floor, just get it below your tibial tuberosity (the bump below your knee cap) and come back up.

Calf raises, single leg, 3 sets of 8 at 90% 8RM.

Bent over row, 2 sets of 8 at 90% 8RM.

Quad extensions, single leg, 2 sets at your 5RM.

Decline bench crunches, 4 sets of 10 at your 10RM, alternating straight and oblique (5 on each side).

CD: Stretch. Quads, hamstrings, calves, glutes, back, arms and shoulders.

Sample Day 10
2:00:00
Road ride with minute power test and rate coding intervals

Road ride.

Start with 2 rev-outs for warmup, plus 1x8 second start in your kilo gear +10-15 inches. Rest 10 minutes, then do a full 1 minute effort from a standing start.

Throughout the remainder of the ride include 6x12 second rate coding intervals. These are high cadence, low power. In your second smallest gear do a 6 second high cadence effort, and then shift to your smallest gear while still pedaling as fast as you can.

Kolie Moore
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Empirical Cycling

Empirical Cycling athletes are winning national and regional championships on the road, track, mountain biking and cyclocross.

Direct inquiries welcome: empiricalcycling@gmail.com