Bethel Cycle 8 week skills training

Average Weekly Training Hours 03:18
Training Load By Week
Average Weekly Training Hours 03:18
Training Load By Week

Finkraft Endurance Sports Coaching presents: Special Spring training sessions for Team Bethel Cycle Sport As a follow up to the “How to Win Battenkill” and “Race Tactic Clinics”, Finkraft Coaching is proud to announce a special coaching package only for licensed racers on the Bethel Cycle squad. Included in the package is: Eight week race specific training plan geared toward team racing goals Weekly training sessions with racing specific techniques such as sprinting, race skills, time trialing, etc Each week will be different tasks but building on each workout Special team building sessions and race practice Unlimited email contact with USAC Level 2 Cycling Coach Kyle Wolfe Subscription to expanded basic version of Training Peaks which will provide training plan communication and racer logs Coach review of power and data files as provided by riders The cost for this eight week package is just $200 per rider, juniors at no cost. To be eligible for the package you must be a licensed USAC racer and an active Bethel Cycle Sport member. Payment is due in advance and all riders must fill out a standard Finkraft information form and signed waiver. The sessions will start the last week of March after the clocks change. The weekly meetings will not be your typical group ride, but dictated training sessions. This is a great way for all racers to develop needed skills in a real environment and to serve as a very inexpensive introduction to coaching. We hope to see as many of you out there as possible. As always, feel free to contact Kyle Wolfe at 203.353.1776 or at wolfe2004@msn.com with any questions or comments. Thank you!

Sample Day 1
1:30:00
High speed pedaling

This is a good speed and skill type workout. This should be done on your road or time trial bike, not with a fixed gear please! If you have a good trainer with one of those orange or blue tires, then this will work indoors too.

Warmup until your legs feel a bit open, no minimal time. Then, while seated with hands on the drops or aero bars, shift into super easy gear like 39x19/21. From a slow speed, accelerate to a maximum pedaling cadence for 30 seconds. Recover for a full minute.

Repeat for a total of 6 efforts. Ride steady for 15 minutes, then repeat.

Cool down for about 30 minutes at a easy/steady rate to make sure your muscles are good.

The goal is to not bounce your butt on the saddle. This will help attacking and sprinting later in the year.

Sample Day 2
1:30:00
Recovery bike ride

This is an easy ride used to recover the legs and body after a hard training set or racing weekend.

After about a 15 minute warmup at your own pace, try to make an hour at 90 rpm pedal cadence at about 50% of your threshold power. Super easy on hills, lots of coasting. Breath easy. Stay super hydrated.

Relax in the driveway afterwards. If on the wind trainer, you can skip the warmup part.

Enjoy your day.

Sample Day 6
1:00:00
Race day

Sample Day 13
4:00:00
Long endurance ride

Sample Day 15
1:45:00
Maximum cycling efforts

This workout is a great way to help build explosive speed and power and is a fantastic way to get ready for sprinting or cyclocross. Remember that you race like you train, so how you handle this day is how you handle an event. True.

After a steady warmup of about 20-25 minutes, find a decent stretch of road that is flat or slightly uphill with no downhill.

Seated with your hands on the drops, attack the bike to a 100% effort for one full minute. If you feel like you can't move after 58 seconds, then you are doing it correctly. Try to stay seated. Try to match or exceed the wattage listed.

This is a 100% body effort. Rage. Aggression. You are Tyler Durden in Fight Club: "I want you to hit me as hard as you can". Get it?

Recover easy for 5 minutes between efforts. Repeat two more times for a total of three max efforts.

Ride easy for 15 minutes building to tempo for the last minute. Repeat the set again.

Go hard. Puke. Go home.

Sample Day 16
1:30:00
Recovery bike ride

This is an easy ride used to recover the legs and body after a hard training set or racing weekend.

After about a 15 minute warmup at your own pace, try to make an hour at 90 rpm pedal cadence at about 50% of your threshold power. Super easy on hills, lots of coasting. Breath easy. Stay super hydrated.

Relax in the driveway afterwards. If on the wind trainer, you can skip the warmup part.

Enjoy your day.

Sample Day 20
1:00:00
Race day