The Spring Roll

Average Weekly Training Hours 08:50
Training Load By Week
Average Weekly Training Hours 08:50
Training Load By Week

Cycling and Sushi may seem odd bedfellows at the outset...but then again, this isn't that!

THIS - is a custom program that runs for 6 weeks and covers most every zone on offer, but the main focus is on developing FTP and starting the HIT work that leads to speed!

Power based training can be fun and diversified.

This program touches all the training zones over the course of a 4-week prep cycle into your winter training block. Perfect if you like structure and a healthy dose of free form riding (ok, with some parameters).

This program covers every training zone and is focused on OUTDOOR riding vs indoor. There are options for indoor included, but I'm hoping this program motivates you to get out the door!

A typical week is 3x 60-90min workouts during the week and 2 on the weekend. Target hours are in the 9 - 12 per week range.

Sample Day 1
1:30:00
Cruise Intervals 1

Cruise Intervals: 1.5 - 2+ Hours. On a flat course or indoors do the following: 3 - 4 intervals of 8 - 10 minutes each. Stair step intervals between 80%, 85%, then 90 FTP each time, and stay on the targeted power. You can do your 4th at 90% if you feel strong at the end of 3. 
Recover for 4:00 minutes between intervals in Zone 2.

Sample Day 2
1:00:00
Pedaling Drill 1

~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times focusing on each leg individually: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After you’ve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15/14): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 – 5 times if possible. Finish with a good 10 minute warm down & stretch.

Sample Day 3
1:30:00
Big Gear Roll On's

An essential element of criterium and road race success is the ability to handle repeated HIGH WATT efforts in the quest to stay in contention. Warm up regularly and throw in a couple of 30s efforts to clear the system. The efforts are a short series of stair-steps. Ride 5'ish minutes at near race tempo...then SURGE in a big gear (starting in the 53x16 or 15 - trying to increase the gear if possible) for 10s, tempo for 50s, SURGE for 20s, tempo for 40s - and continue the SURGE/TEMPO efforts (30s/30s, 40s/20s, 50s/10s) for the full 5 - minutes. Do these twice with 10m between. Finish the workout with a block of 5x30s of FULL GAS Roll-Ons starting around 18mph and in a just-barely-too-big gear. Standing, lots of drive and emphaiss on whole body involvement. Rest 2m between each... have fun!

Sample Day 4
1:00:00
Spin - Level 3

High Cadence - spend most of the ride in Zone 2 - focus on UNDERGEAR riding - 100-110rpm for the duration of the ride. Though seated most of the time, do some small efforts standing - still at high cadence (dance those pedals) - try to think about using your ankle to help with the pedal stroke during each phase.

Sample Day 6
2:30:00
I Want My KJ's!

You WILL bring me 1000KJ's of work today!

Intensity is not the point, steady duration, with intermittent short hard efforts, to get there!

Sample Day 7
2:00:00
Free Form Climbing

Hopefully there are some favorite hills nearby. Goal is to ride as much uphill as you can get in 2 hours. Don't push too hard if you haven't been riding - keep HR at least 10 beats below your Threshold HR! Power is likely zone 2 and 3.

Sample Day 8
1:30:00
Cruise Intervals 1

Cruise Intervals: 1.5 - 2+ Hours. On a flat course or indoors do the following: 3 - 4 intervals of 8 - 10 minutes each. Stair step intervals between 80%, 85%, then 90 FTP each time, and stay on the targeted power. You can do your 4th at 90% if you feel strong at the end of 3. 
Recover for 4:00 minutes between intervals in Zone 2.

Matt McNamara
|
Sterling Sports Group

I am one of those coaches who has built their life around cycling. I didn't stumble upon coaching - I have been developing as a coach for over 25 years through competition, education, and experience. I believe in the fundamentals of a sound program and take a whole life approach - incorporating your off the bike life into your training to maximize return and happiness in both!