The Winter Fitness Builder program is 12 weeks long with 2 weeks "on" and 1 "off" recovery week. Each 3 week period focuses on a different aspect of improving your cycling. The first 3 weeks will focus on cadence, both low and high cadence efforts to improve aerobic fitness, strength and neuromuscular coordination.
Cadence affects oxygen update and muscle recruitment. Pedaling at a high rate requires more oxygen, hence better aerobic fitness. Pedaling at a slow rate requires more muscle utilization, and, in general, requires more energy. Most amateur cyclist pedal too slowly resulting in greater leg fatigue, and a missed opportunity to improve their aerobic fitness. What this section seeks to do is improve oxygen utilization and, eventually, allow the cyclist to recruit more muscle fibers so they generate more power on the bike. As an added benefit, this also helps the cyclist determine what cadence is optimal for them.
Weeks 4 thru 6 will focus on improving FTP. The plan will use intervals right around threshold to get cyclists used to maintaining pace and being more efficient at it. In week 6 do a race simulation effort to gauge what you have learned up to this point in the plan. This can also server as a good chance to test riding close to your FTP.
Week 7 - 9 focuses on micro intervals. These are workouts to train the body to recover from short hard efforts (think steep hills). It will also include some work to improve your VO2 max.
Weeks 10 -12 will focus on longer efforts to hone your endurance as well as working on improving fatigue resistance with short hard efforts. Week 12 will culminate with a 75 minute race simulation.
Prior to starting the plan you should perform an FTP test as the workouts are based around your FTP.
Happy training!,
Coach Rob
Beginning in 2001, I helped some new triathletes master cycling. I became a USA Cycling coach and started my own cycling studio. Many OnPoint Fitness and BTA members can attest to the rigors of working out in my studio. I am also an assistant coach with FastChix, a group of woman of color interested in increasing representation with the sport of triathlon.