Check out this YouTube video for more information on this training block:
https://www.youtube.com/watch?v=616ItEaFWfk
PLAN DESCRIPTION
This detailed power based training plan designed and test ridden by professional coaches at Momentum Cycling is designed for intermediate and advanced cyclists to improve their base fitness and prepare for the upcoming cycling season. This block has a specific focus on building your muscular endurance to make you a stronger climber.
It is best used in your early to mid off-season as abuild up to higher intensity and training load. Can also be used in the early spring to get you hill ready!
INDOOR or OUTDOOR?
Designed to be done indoors and is Smart Trainer compatible (Zwift etc) but can easily be converted to outdoor rides using a headunit or going Old School and using a watch and making note of the interval durations and intensities
FOCUS
Developing base aerobic fitness focusing on Zone 2 volume training with a significant focus on low cadence - big gear climbing focused intervals. We also add in some Sweet Spot+ efforts (about 95% of FTP) to build up more muscular endurance, building towards longer sustained efforts near or at threshold.
GOAL
You will come out of this training block with an improved base of aerobic fitness and more muscular endurance
TARGET ATHLETES
- Intermediate to Advanced
- Road Racers
- Also beneficial for criteriums, fondos, mountain bike cyclocross and multi sport athletes
- Female or Male athletes
- Young adult to master aged cyclists
VOLUME
- 4 week training block
- 3 weeks of increased load followed by 1 week of less volume and intensity
- 4 Days/Wk
- 5 +/- Hrs/Wk
INTENSITY
- Moderate Intensity with TSS ranging from 330-430 TSS/Wk
- Primarily Zone 2 focused
- 80% Zone 2 (Sub Aerobic Threshold)
- 20% Zone 5 (FTP / above Anaerobic Threshold)
STRUCTURE
Monday - Rest Day
Tuesday - Hills / Muscular Endurance
Wednesday - Optional Rest Day
Thursday - Sweet Spot Toggles
Friday - Rest Day
Saturday - Zone 2 - Sit/Stand
Sunday - Long Zone 2
ADAPTIBILITY
- Priority workouts are Tuesday, Saturday and Sunday
- Workouts may be moved around as necessary to fit your personal schedule
- Intensity and duration of workouts can be adjusted to meet the personal needs and abilities of each athlete
- Target Power Output (PO) for each workouts has a range variability of about 10% so athletes can dial in their target power for each specific workout
Meet Troy:
www.youtube.com/watch?v=d4hY3wp9lKY
Momentum Cycling programs are geared to the specific needs, goals and abilities of each cyclist. You let us know your goal events, training availability and goals and we will build you a customized workout.
Or try out one of our detailed training plans available at the Training Peaks Store!
Head coach, Troy Delfs has expertise in coaching road and mountain bike racers, especially master and age group cyclists.