EPC 'Time Saver' cycling plan

Average Weekly Training Hours 03:09
Training Load By Week
Average Weekly Training Hours 03:09
Training Load By Week

Ideal for all busy riders whether you are a roadie, mountain biker or race cyclo-cross. Up the intensity of your training and start enjoying the results and the extra time you will have available. If you are short of time but still want to perform well on the bike, High Intensity Interval Training (HIIT) is a method of training that has been shown in the research to be extremely effective. Utilising repeated sprints, it is possible to stimulate aerobic training adaptations that were once thought to be achievable only through endurance training. While this research is exciting for those athletes who struggle to find time to train. Many athletes are unsure with the details of how to actually structure this type of training into their schedule. This training plan integrates the most effective HIIT sessions from the research and the real world to bring you a cycling plan that will give you great results in 'no time at all'. This plan is structured over a 9 week period with guidelines on how to maintain these gains longer following this time. Based on 3 high quality training sessions per week with an extra optional ride, the weekly training volume over the 9 weeks clocks in at an average of just over 3 hours per week!

Sample Day 2
0:40:00
5x30 sec intervals

Welcome to the first session of the ‘Time Saver’ cycling plan.
* This session can be performed either indoors on a trainer or outdoors. If you are performing this session outdoors choose a section of road that does not have a lot of traffic, is flat and uninterrupted by traffic lights, stop signs, corners or other obstacles.
* The aim of this session is to introduce you to this type of high intensity training. Use this session to work out what gearing (and resistance if performing on an indoor trainer) works best and get use to pushing yourself at this higher intensity.

*10min Progressive warm up: Starting at an easy pace increase your intensity at 3 min to a steady intensity, then up tempo (moderately hard) at 6 min before finishing with 1 min at a maximal intensity at the 9 min mark to finish your warm up.
*Following your warm up perform 5x30 sec maximal efforts with 4.5 min of steady riding between each interval. During these intervals you can perform technique drills to further maximise your times such as the ones outlined on the Exponential Performance Coaching website.
*Once you have completed these intervals warm down at an easy pace for 5 min

Sample Day 4
0:45:00
4x4 min seated hill intervals

The aim of this session is to improve your force development through improved muscular strength using seated hill intervals.

*Perform a steady 10 min Zone 2 warm up. Then on a long moderate grade hill or on an indoor trainer using high resistance perform 4x4 min uphill seated intervals in a gear that is slightly bigger or ‘harder’ than is comfortable. During the interval focus on a strong powerful pedal stroke working through the full 360 degrees, holding your core stable and insure your knees are tracking straight.

*Between intervals if possible keep riding up the hill in an easy gear for 2 min for recovery. If your hill is not long enough to keep climbing, turn and ride down for 2 min to allow enough distance to perform the next interval.

*Following the intervals ride steady up to the prescribed time

!!!!!!If you have known knee issues or are under the age of 17 it is not recommended that you perform this session. Instead perform the same intervals BUT in a comfortable gear in the sitting and standing position as required.

!!!!!!If your knees begin to hurt STOP the intervals immediately, warm down and seek advice from a physiotherapist. Then for your next hill interval session perform the intervals in a comfortable gear in the sitting and standing position as required.

Sample Day 6
1:30:00
Long NUT DEP ride + intervals

The aim of this ride is to get the metabolic benefits of a long continuous ride without having to spend a long time out on the bike. This is done through a combination of nutrient depravation (NUT DEP) and strategic intervals.

*This session is to be performed in the morning before you have breakfast. Wake up, have some water to drink and then get on your bike.

*Following a steady 10 min warm up perform 5x1 min maximal intervals with 1 min of recovery between each. The aim of these intervals is to partially deplete your muscle glycogen (the stored energy in your legs) to help stimulate your body to metabolise more fat as a fuel.

*Following these intervals complete the rest of your ride over undulating terrain at your steady zone 2-3 pace. During this ride refrain from eating and minimise your fluid intake throughout this session. The purpose of doing this is to place an increased strain on your body to produce its own energy while training, rather than just getting its energy from food and drink as you go. By doing this your body adapts to become better and more efficient at producing its own energy for longer and you get a better training adaptation without having to ride for a long time period.

*Always carry some ‘back up’ food and fluids with you to get you home if you ‘hit the wall’ completely. It is critical that following these sessions you consume adequate nutrition and fluids within 30 min, a recovery shake is ideal for this.

*Use this first session to get use to this type of training and see how you feel. If you start to hit the wall before the planned ride time head home and recover as you have got maximal benefit from this session today.

*To find out more on this type of training check out this article I wrote for the NZ triathlon and multisport magazine at the following link: http://exponentialperformancecoaching.com/assets/PDFs/Science-of-Endurance-articles/MG-training.pdf

!!!!!!This is an advanced training method an should not be attempted by those athletes unaccustomed to long rides or those with conditions the impair blood glucose regulation

Sample Day 9
0:45:00
6x30 sec intervals

*The aim of this session is to progress the session you did last Tuesday.
* Again this session can be performed either indoors on a trainer or outdoors. If you are performing this session outdoors choose a section of road that does not have a lot of traffic, is flat and uninterrupted by traffic lights, stop signs, corners or other obstacles.

*10min Progressive warm up: Starting at an easy pace increase your intensity at 3 min to a steady intensity, then up tempo (moderately hard) at 6 min before finishing with 1 min at a maximal intensity at the 9 min mark to finish your warm up.
*Following your warm up perform 6x30 sec maximal efforts with 4.5 min of steady riding between each interval. During these intervals you can perform technique drills to further maximise your times such as the ones outlined on the Exponential Performance Coaching website.
*Once you have completed these intervals warm down at an easy pace for 5 min

Sample Day 11
0:45:00
5x4 min seated hill intervals

Progress this session from last week by adding an additional interval. Now that you have a feel for this session, this week work on lifting your intensity and really pushing yourself.
As with last week the aim of this session is to improve your force development through improved muscular strength using seated hill intervals.

*Perform a steady 10 min Zone 2 warm up. Then on a long moderate grade hill or on an indoor trainer using high resistance perform 5x4 min uphill seated intervals in a gear that is slightly bigger or ‘harder’ than is comfortable. During the interval focus on a strong powerful pedal stroke working through the full 360 degrees, holding your core stable and insure your knees are tracking straight.

*Between intervals if possible keep riding up the hill in an easy gear for 2 min for recovery. If your hill is not long enough to keep climbing, turn and ride down for 2 min to allow enough distance to perform the next interval.

*Following the intervals ride steady up to the prescribed time

!!!!!!If you have known knee issues or are under the age of 17 it is not recommended that you perform this session. Instead perform the same intervals BUT in a comfortable gear in the sitting and standing position as required.

!!!!!!If your knees begin to hurt STOP the intervals immediately, warm down and seek advice from a physiotherapist. Then for your next hill interval session perform the intervals in a comfortable gear in the sitting and standing position as required.

Sample Day 13
1:45:00
Long NUT DEP ride + intervals

Today we are going to build on last week’s ride. Again perform this ride before breakfast and refrain from eating and drinking throughout the session. Wake up, drink some water and then get on your bike.

*Following a steady 10 min warm up perform 5x1 min maximal intervals with 1 min of recovery between each. The aim of these intervals is to partially deplete your muscle glycogen (the stored energy in your legs) to help stimulate your body to metabolise more fat as a fuel. This week really try and push hard during these intervals.

*Following these intervals complete the rest of your ride over undulating terrain at your steady zone 2-3 pace. This week try and include a few more hill climbs in this ride.

*Remember to always carry some ‘back up’ food and fluids with you to get you home if you ‘hit the wall’ completely. It is critical that following these sessions you consume adequate nutrition and fluids within 30 min, a recovery shake is ideal for this.

*If you start to hit the wall before the planned ride time head home and recover as you have got maximal benefit from this session today.

*If you missed it last week check out this article I wrote for the NZ triathlon and multisport magazine at the following link: http://exponentialperformancecoaching.com/assets/PDFs/Science-of-Endurance-articles/MG-training.pdf

!!!!!!This is an advanced training method an should not be attempted by those athletes unaccustomed to long rides or those with conditions the impair blood glucose regulation

Sample Day 16
0:45:00
Active recovery ride

The aim of this session is to help faciliate recovery. It is key that this ride is done at an easy pace.
Ride at an EASY zone 1 intenisty either outdoors on a flat road or indoors.
Keep gearing/ resistance low and cadence at a comfortable level.

Matty Graham
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Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.