Power Sweet Spot Base - High Vol. I

Average Weekly Training Hours 08:00
Training Load By Week
Average Weekly Training Hours 08:00
Training Load By Week

N.B.
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The high-volume version of Power Sweet Spot Base I is much like its successor in the way that it's built almost exclusively of Sweet Spot workouts. These are aimed at increasing your ability to drive the pedals harder and longer, via improved muscle endurance and higher fatigue resistance, over demanding but not too exhausting workouts. This high-volume onslaught ranges from about 8-9 hours per week.

Following the initial fitness assessment, you'll face 5 weeks of work targeted at a very narrow, specific range of power output except for the occasional recovery ride. Week 6 will bring this initial phase of high-end base conditioning to a close with a week of low-intensity, aerobic Endurance workouts.

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
1:30:00
85TSS
OC: Tempo 1.5 Hours (3 min)

Output Cycling: Tempo
Durantion: 1 hour 30 minutes
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This workout is 1.5 hours of Tempo intervals spent between 70-80% FTP with intermittent, 3-minute recoveries at 55% FTP.
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Goals:
The goal here is to continue building aerobic power while refining your climbing technique & familiarizing your body with the different stresses of climbing.

Additionally, there's focus on turning the pedals with relatively high force while still remaining relaxed.

You'll also target particular quadrants of the pedalstroke in order to keep power on the pedals more effectively throughout the entire 360-degree pedalstroke by focusing on lifting upward and kicking foward - lift & kick.

These intervals are meant to simulate climbs, so try to use cadences that most closely mimic ones you'll use on grades you're likely to encounter in your events or rides.

Recommended cadence is above 75rpm when seated and above 65rpm when standing.
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TrainerRoad - Holt Hill

Sample Day 4
1:00:00
69.4TSS
Output Cycling: Sweet Spot 3 x 12(3) min

This workout is 3x12-minute efforts spent in the Sweet Spot (88-94% FTP) with brief, 3-minute recoveries between efforts.
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Goals
Sweet Spot intervals like in this workout are all about furthering muscular endurance and enhancing aerobic efficiency.

Additional, related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on, and increased power output at moderate , largely aerobic intensities.

Try to keep your spin above 85rpm unless the efficiency drills specify different cadences.
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TrainerRoad - Geiger

Sample Day 6
1:30:00
67.2TSS
Output Cycling: Endurance/Tempo 90 min

This workout is 90 minutes of non-stop aerobic conditioning at 55-80% FTP where the effort changes based on cadence.

Effectively a fixed-gear trainer ride with low to moderate effort levels that primarily utilize fat as the fuel source.
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Primarily, the workout is about Increasing your aerobic fitness by growing your body's ability to utilize fat for energy and spare sugar stores.

Additionally, you can improve your pedal efficiency through high-rpm spinning and also focus on furthering your muscular control and joint integrity via low-rpm grinding.

Cadence recommendations vary at least +/- 20rpm from your self-selected cadence.

So for example, if you typically ride at 90rpm then your rpm range will be 70-110rpm - the greater your capabilities, the greater this rpm range.
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TrainerRoad - Baxter

Sample Day 7
3:00:00
126.8TSS
Output Cycling: Endurance 3 hours

This workout consists of nearly 3 hours of aerobic Endurance riding spent between 60-70% FTP.

Some of the optional form drills are Form Sprints, Endurance Spinning intervals & some Isolated Leg Training drills.
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Goals:
The workout is primarily aimed at building aerobic power & efficiency by improving your ability to metabolize fat at higher power outputs while sparing sugar in the process.

Try to keep your cadence above 85rpm unless instructed otherwise.

The optional form drills target improvements in pedaling mechanics by focusing on the top & bottom quadrants of your pedalstroke, improvements in leg speed & pedal economy and improvement in the application of power throughout each leg's entire pedalstroke

Form Sprints: Practice high-rpm sprint simulations at low power outputs to reinforce proper sprinting technique by jumping out-of-the-saddle and winding up a light gear.

As your cadence reaches its controllable peak, gracefully transition into the saddle where you can shift gears if necessary.

These sprints are only 10 seconds long and are all about leg speed, form & technique, so experiment with which foot leads and learn how to generate a lot of leg speed in very little time.

Endurance Spinning: Practice spinning slightly quicker than your natural, self-selected cadence.

Ride at a cadence that's at the very top of your comfortable rpm range and remain there for a solid 5 minutes.

The goal is to learn to turn the pedals more quickly with less force (muscle stress) thereby improving your ability to remain predominantly aerobic over a wide rpm range.

If your HR rises more than a few bpm, you're pedaling too quickly - take it easy and stay relaxed but quick.

Isolated Leg Training (One-Leggers): Like Single-Leg Focus drills, the objective here is to learn to more effectively apply power throughout the entire pedalstroke by focusing strictly on one leg's activity through the bottom, upstroke, & over the top of the pedalstroke.

Completely unclip one foot from the pedal and rest it on your trainer, a stool, or anything that allows it to remain safely out of the way without interfering with your other leg's pedaling. Begin with a slow cadence - very slow in some cases - and periods of 10-20 seconds per leg unless you can pedal longer without "knocking".

Don't worry about your temporarily low power, these drills aren't about strength. As you improve, your cadence will increase as will each leg's duration.

Pay close attention your kick & pull thinking more in terms of horizontal/back & forth pedaling especially if you begin feeling deadspots in your pedalstroke or you begin hearing a knocking sound due to those deadspots.

Keep tension on the chain and switch anytime your form degrades - don't practice bad habits just to tack on 5 or 10 more seconds.
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TrainerRoad - Maclure

Sample Day 9
1:00:00
56.5TSS
Output Cycling: ILT, Form Sprints & Spin ups

This workout consists of all sorts of form work including Isolated Leg Training (ILT), Form Sprints & Cadence Spin-Ups.

After 3x3-minute ILT drills you'll face 10x30-second Form Sprints with 90 seconds of rest between each.


Then, you'll see another, shorter 3x2-minute round of ILT and finish with 2x6-minute Cadence Spin-Ups with 3 minutes of recovery between them.

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Goals
Improvements in form are the name of the workout's game.

Not only will you have the chance to target improvements in speed endurance, but you'll practice keeping tension on the chain and more consistent power to the pedals during some single-leg drills.


Even the smallest improvements in pedal economy, i.e. how hard you work for each pedalstroke, are magnified hundreds, even thousands of times. So pay attention and make each drill matter - it will be worth it


During the ILT drills, strive to raise your cadence to 85+ rpm over time, but only spin as fast as you can control without 'knocking'.


Form sprints can be extremely quick but again, only as fast as you can control - NO bouncing.


Same goes for the spin-ups: fast, faster, all-out, but no bouncing, no joint pain.

Sample Day 10
1:30:00
85TSS
OC: Tempo 1.5 Hours (3 min)

Output Cycling: Tempo
Durantion: 1 hour 30 minutes
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This workout is 1.5 hours of Tempo intervals spent between 70-80% FTP with intermittent, 3-minute recoveries at 55% FTP.
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Goals:
The goal here is to continue building aerobic power while refining your climbing technique & familiarizing your body with the different stresses of climbing.

Additionally, there's focus on turning the pedals with relatively high force while still remaining relaxed.

You'll also target particular quadrants of the pedalstroke in order to keep power on the pedals more effectively throughout the entire 360-degree pedalstroke by focusing on lifting upward and kicking foward - lift & kick.

These intervals are meant to simulate climbs, so try to use cadences that most closely mimic ones you'll use on grades you're likely to encounter in your events or rides.

Recommended cadence is above 75rpm when seated and above 65rpm when standing.
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TrainerRoad - Holt Hill

Dan Backhausen
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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.