Winter 1

Average Weekly Training Hours 09:27
Training Load By Week
Average Weekly Training Hours 09:27
Training Load By Week

Designed for strengthening the specific muscles used to generate more efficiency on the bike, improve speed and power through better cadence management and increase the aerobic capacity.

Sample Day 2
2:00:00
Tempo over geared

Alternate over gears 20 mins  of slightly over geared (+1) then plenty (2 gears up) 20 minutes, then 20 minutes very geared (3 higher) maintaining HR discipline. Session should be 30 mins tempo as normal, 1 HR over gear as above, 30 minutes normal geared tempo to finish

Sample Day 3
1:15:00
Ascending speed session

Good warm up then, 1minute at the following speeds 24/25/26/27/28/29/30/31/32/33 See how that goes then spin inbetween at easy Z2 for 10 minutes then repeat. If easy first time then up speed by 1, so start at 25, if too hard you struggled or couldn't complete set start at 23. Must try start every minute of speed at least if you fail within so be it. Spin till end of minute and go agan next 1mph up. 2 sets onlysee how you go

Sample Day 4
1:20:00
Power Intervals

Zone 2 ride with a twist.
After a good warm up I want you to put the biggest gear and resistance you can possibly make and then fight and sprint for a 10 seconds all out effort. then have 5 minutes Z2 spin then repeat. Aim is for 10 - 15 efforts. This is a catabolic workout, designed to absolutely tear your muscles to shreds, if you think its easy you have NOT got the correct amount of resistance on, It should be an absolute struggle full stop.

Sample Day 5
0:30:00
rest day or easy rec spin only

Sample Day 6
2:30:00
Z2 - Z3

A 2.5 hour ride that changes from cadence to speed and heart rate to strength

Sample Day 7
3:00:00
Z2 base ride

Minimum of 3 hours constant  in Z2.
1 x all out top gear sprint for every hour cycled.

Sample Day 9
2:00:00
Tempo over geared

Alternate over gears 20 mins  of slightly over geared (+1) then plenty (2 gears up) 20 minutes, then 20 minutes very geared (3 higher) maintaining HR discipline. Session should be 30 mins tempo as normal, 1 HR over gear as above, 30 minutes normal geared tempo to finish

Marc McLean
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2M Coaching and Fitness

The focus is one of developing learned and adaptive practises that bring long term functionality to your chosen sport. This we deliver through coaching, training, one to one and group, as well as strength and conditioning and nutrition planning and delivery. there is no one way to success, its about finding the right methods to suit the individual or group in front of you and not the generic. This I believe means you adapt and stay focussed in the long term and the motivation then remains fixed