6.6 - TRACK: 8 week All-Around Track Racer by Hunter Allen

Average Weekly Training Hours 10:24
Training Load By Week
Average Weekly Training Hours 10:24
Training Load By Week

This 8 week training plan is made for track cyclists and/or road cyclists looking to race a variety of track cycling events, such as the Omnium, who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

These 8 weeks will include a medley of workouts that work on all of the physiological systems, with an increasing emphasis on anaerobic capacity efforts as the plan progresses. This variety will help develop you into a lean, mean well-rounded track racing machine by the end of the 8 weeks!

Also included is a steady dose of strength workouts every week until 10 days before your event with the aim of increasing your leg strength so you can really torque the pedals!

This plan assumes that you have at least a some experience racing or riding on the track and have access to a velodrome at least once a week. While very helpful, track experience and accessibility are not entirely necessary as all of the track workouts can be adequately replicated on a road bike.

If you are looking for a plan to improve every aspect of your track racing ability, look no further!

Sample Day 2
1:30:00
Points Race Intervals

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 3 x 12-minute Points Race Intervals at Sweet-Spot with 30-second Surges beginning at VO2 Max and ending in a full sprint. The purpose of these is to replicate the feeling and pace of going for sprints during a Points Race, and recovering at race pace. Begin the intervals by riding at Sweet-Spot (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with a surge every two minutes starting at 1:30 into the interval to VO2 Max (Power Z5, HR Z5, RPE 6-7) for 20 seconds and sprint at your Neuromuscular Zone (MAX) for 10 seconds, then recover back to Sweet-Spot (nothing below 85% FTP) for 90 seconds until the next surge. So, your surges should start at 1:30, 3:30, 5:30, and so on until your last surge ends the interval. Spin easy for 10 minutes between intervals.
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Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3).
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 3
1:00:00
Recovery Spin

MS: Getting out there and riding easy is enough to get more blood flowing through your muscles – speeding the recovery process. So today just ride easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2) on a flat course or inside on the rollers. Try for a cadence 5-10 rpm over what you would normally ride at to keep your pedal force low. Have fun and enjoy the scenery!

Sample Day 3
0:45:00
Strength Training

Sample Day 4
1:30:00
FTP Intervals

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 3 x 10-minute intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5). Rest for 5-10 minutes between intervals.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 5
1:00:00
Recovery Spin

MS: Getting out there and riding easy is enough to get more blood flowing through your muscles – speeding the recovery process. So today just ride easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2) on a flat course or inside on the rollers. Try for a cadence 5-10 rpm over what you would normally ride at to keep your pedal force low. Have fun and enjoy the scenery!

Sample Day 6
2:00:00
Gearing Test Day 1

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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Gearing Test Day. The purpose of today's ride is to get on the track and begin to figure out the ideal gear for your Kilo, 3k Pursuit, and Mass Start.
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MS1: Complete 3 All-Out Kilo TT's in three different gears. If at all possible these should be done with someone to hold you for your starts and keep time.
On the first Kilo choose a gear that you feel is ideal for you.
On the second Kilo choose a gear 1-2 inches easier/smaller than you used for the first effort. On the third Kilo choose a gear 1-2 inches harder/larger than you used for first effort.
Spin easy for at least 10 minutes, or as much time as you need, in a very easy gear and/or on the rollers between Kilo efforts.
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MS1: Complete 3 All-Out 3k TT's in three different gears. If at all possible these should be done with someone to hold you for your starts and keep time.
On the first 3k choose a gear that you feel is ideal for you.
On the second 3k choose a gear 1-2 inches easier/smaller than you used for the first effort. On the third 3k choose a gear 1-2 inches harder/larger than you used for first effort.
Spin easy for at least 10 minutes, or as much time as you need, in a very easy gear and/or on the rollers between Kilo efforts.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Sample Day 7
1:30:00
Standing Starts

WU: 15-20 minutes gradually building the pace to mid-high Endurance (Power Z2, HR Z2, RPE 2-3). Also complete 3 x 1-minute Fast Pedaling Intervals at 110rpm+ with 1 minute of rest between each.
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MS: 10-15 x 150m Standing Starts. If at all possible these should be done on the track in the gear that you intend to race in. Rest for 3-4 minutes between each. Doing these will help you prepare for your start where you can potentially gain or lose a second or two.
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CD: 10-15 minutes spinning easy at Active Recovery (Power Z1, Heart Rate Z1, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.