Short and Sweet Series 14 week Race Plan

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

Short and Sweet is a short track-style series in Houston Texas during July and August. This 14 week plan includes prep work to get you ready for the series as well as weekly workouts to help you train and recovery during the series to be at your best. This workout can be used for any high intensity race series with a little modification. Average weekly ride time is 8.5 hours. This plan is power based but also has notes for use with heart rate.

Sample Day 1
1:00:00
20TSS
AR-W1 Active Recovery

Very easy ride! Just spin the legs. No pressure on the pedals and no lactate in the legs. <55% of FTP/<68% of FTHR

Sample Day 3
1:30:00
80TSS
Power test/ HR threshold test

Power Test. Start with a 15 minute warm up at an easy spin. Then, sprint all out for 30 seconds then spin for 5 minutes.

When you are ready, hit the lap/interval button on your computer and go as hard as you can for 20 minutes. Don't go too hard at the beginning. Pace yourself and try to be consistent on the numbers. Keep a pace you can maintain for the full 20 minutes. It will be hard, it will hurt. You will drool and maybe throw up. That just means you are right on the edge.

After the effort, cool down with a 20 minute easy spin.

Sample Day 5
1:30:00
Mountain Bike Skills work

Plan some skills work on the trails or set up a practice course in a grassy field. 

Make a few practice corners with one at a 90 degree angle and one at a 180 degree angle.

Charge the corners and explore the limits of traction. Charge into the corner, use the brakes to set your corner speed before you turn in. Try to make the corner smoothly without braking mid-turn. Clip the apex, stand the bike and accelerate smoothly out of the turn.


Optionally, go for an MTB ride and try some new things. Ride outside your comfort zone, not full gas but try some new lines, slide the tires, push the limit on corners and try something that scares you!

Sample Day 6
2:00:00
110TSS
2 Hour Zone/ Sweet Spot

2 Hour zone 2 with 2 X 10 minute Sweet Spot efforts at 83-97% of Functional Threshold Power. Warm up for 20 minutes then do 2, 10 minute efforts with 10 minutes rest in between each effort. 
Focus on keeping the power in the proper zone and power through for the full duration. Cool down for the last 20 minutes with a zone 1 spin, nice and easy.

Sample Day 7
2:30:00
LT: Full Gas Mtb Ride

This is a good day to do to head to the local trails and push yourself. Find a loop and time yourself. How fast can you do the loop? How consistent are your times over each lap? Really give it everything for today's efforts. Warm-up well and hit it hard for 2 hours. Strava! Shoot for some PR's on your favorite segment.

Sample Day 8
1:00:00
20TSS
AR-W1 Active Recovery

Very easy ride! Just spin the legs. No pressure on the pedals and no lactate in the legs. <55% of FTP/<68% of FTHR

Sample Day 10
1:30:00
85TSS
1.5 Hour Zone 2 with 2 X 10 Sweet Spot

1.5 Hour ride with 20 minutes of sweet spot work
A nice easy warm up then do 2 X 10 minute Sweet Spot efforts.
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2 X 10 minutes Sweet Spot efforts with 10 minutes rest in between efforts.

Scott Minard
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Race Station Professional Coaching

Specialize in skills and technique for Cyclocross, Mountain biking and Road Racing. Bicycle fit and set-up. Long distance off-road events such as marathon Mountain bike and Gravel events.

"Monthly performance improvement plans at multiple levels. One-on-one interaction when possible including technique assessment, skills acquisition and practice. Athlete-coach contact through multiple channels when applicable. Independent power file analysis and historical data review available a la carte."