8 weeks to your fastest Sprint ever!

Average Weekly Training Hours 10:02
Training Load By Week
Average Weekly Training Hours 10:02
Training Load By Week

This plan is made for someone that is ready to improve their sprint! Win more premes, win more final sprints in criteriums and road races. This plan is heavy on sprinting and doing intervals that will increase your explosive PMAX power , along with your FRC (function reserve capacity) . You will have a LONGER sprint with more fatigue resistance than ever before and also a much better initial junp. Stick to the plan, do the work and you'll be winning sprints left and right! This is the same intensive workouts that I give my personal athletes in order to increase the max power.

Sample Day 2
1:19:59
Sprints

WU: 15 minutes with watts at Endurance 2 (000w-000w) and getting ready for some hard efforts!
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All watts during efforts at Anaerobic Capacity Z6 (000w-000w). Rest period watts are at Endurance Z2 (000w-000w).
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MS1: Get in 6x small ring sprints to start- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3 minutes between each.
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MS2:Then do 3x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done. Rest for 3-5 minutes between each Big Ring sprint.
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MS3: Then 3x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear.
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MS4: Finish with 1x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.)
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CD: 10 minutes with watts at Active Recovery Z1 (000w-000w)
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One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.

Sample Day 3
1:00:00
AC HILL ATTACKS Z6

WU: 10-15 minutes working into ENDURANCE ZONE: Z2 (000w-000w), with 3 x 1-minute fast pedals to wake up legs. ------- MS1: AC Hill Attacks. Ride to a hill of 5-8% grade and then do 8 x 90-second Hill Climb Intervals at max effort. Complete the first 75 seconds of each interval seated, then stand and power the last 15 seconds. Recover for 3 minutes between intervals. Cadence: 85-100rpm. ------- CD: 10 minutes of easy spinning in your ACTIVE RECOVERY ZONE: Z1 (000w-000w).

Sample Day 4
0:45:00
ACTIVE RECOVERY - Easy Spin

Option A
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MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 4
2:30:00
ENDURANCE Ride

Option B & C
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WU: 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Zone 2 Endurance (000w-000w) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Z1 (000w-000w).

Sample Day 5
1:00:00
PCG Classic Tune-up

OPTION A
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WU: 10 minutes
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MS: 1 hour with 3x1 minutes hard, with at least 5 minutes of easy riding between each.

Also do 3x30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising.
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CD: 10 minutes

Sample Day 5
0:45:00
ACTIVE RECOVERY - Easy Spin

Option B & C
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MS: Today is an Active Recovery day targeting ONLY Zone 1 (000w-000w). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:00:00
RACE DAY

OPTION A
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Make sure that you know the course, where the wind is blowing and who's strong. Eat, Drink and chill out for the first 1/2 of the race, unless it's super windy. Then if it is, stay near the front. Go with some moves near the end of the race and give it your best shot to win it!

If it's a criterium, then your warm-up is critical. Get in a solid warm-up and get those legs moving. Make sure you scout the course and know where your lines are through the turns. Get a great start at the front of the race and stay up front!
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Here's a good warm-up for you:

WU: 5 minutes in Endurance Z2.

Then do 4 x 1minute fast pedaling efforts. Each effort is cadence over 100rpm, not worrying about wattage too much, but focusing on fast, smooth pedaling and getting the muscles to "open up" and the blood pumping! REST for 1 minute of easy pedaling between them. Then 5 minutes easy.

Then do (2) 5 minute 'ramps' , gradually taking your wattage from Zone 2 Endurance to Zone 4 FTP in minutes 4 to 5. You should be flat out at your threshold in that last minute.

Then 5 minutes at Zone 2 Endurance and you are ready.

Do 5-10 minutes of easy pedaling and then start your race.

Hunter Allen
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Peaks Coaching Group, Inc.

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