Become a Better Sprinter in 8 weeks (Cat.4-3 Cyclist)

Average Weekly Training Hours 10:45
Training Load By Week
Average Weekly Training Hours 10:45
Training Load By Week

This plan is built for the Cat. 4-3 level cyclist with 9 to 12 hours a week to train and has already completed one of our anaerobic endurance improvement plans (or other equivalent). The plan is designed to help you improve neuromuscular recruitment of muscle fibers used in sprints, repeatability of sprint efforts, and explosive power of sprint. Improving your sprint would be useful to anyone that is finding their weakness to be the ability to launch an explosive sprint at the end of a race, maintain speed in a sprint, and handle explosive accelerations. In this plan, you can expect to be doing roughly 2 interval sessions during the week and either racing or doing longer endurance rides on the weekend to maintain aerobic endurance. To get started, you'll want to make sure you complete the field test in the attached training guide (under plan details) to establish your training zones for this plan. Make sure you are well rested going into the field test and have had a few lighter rides leading into the field test. Before starting this plan or any other plan, please consult with your doctor to ensure you are fit to complete a training plan with sustained cardiovascular workouts. For questions regarding this plan, contact Jason at jason@thresholdendurance.com

Sample Day 2
1:30:00
1.5 hr @ zn.2 w/ 1 set of Force Reps

1.5 hr @zn.2 w/ 1 set of Force Reps.
1 set of Force Reps consists of 3 Force Reps w/ 3-5 minutes recovery between each rep (shoot for a full recovery before starting the next rep).
1 Force Interval Consists of:
1) Select a high gear such as 53x14 (choose what works for you). This should be a high enough gear that your highest cadence does not exceed 50 rpm for the interval.
2) Coast to the base of a hill with a speed less than 10 mph (16 kph).
3) As you hit the hill, stay seated and drive the pedals down at maximal effort for 6 revolutions.
4) After a rep spin easy for 3-5 minutes being sure to recover completely before the next rep.
5) Repeat steps 1-4 three times to complete the set.

Sample Day 3
1:00:00
1 hr recovery

1 hr easy spin (active recovery). Try to keep the majority of your ride within zn.1. Make sure to do some light stretching and/or foam rolling following your ride.

Sample Day 4
1:30:00
1.5 hr zn.2 w/ 3x15 Second Explosive Sprints

1.5 hr @ zn.2 w/ 3x15 second explosive sprints w/ 5 minutes recovery between sprints.
Start these sprints at a low speed (2-5 mph) and in a relatively tall gear (53x16-53x14). You should have enough resistance to keep from spinning out after the first 5 seconds without shifting. These should be out of the saddle, explosive, and as hard as you can go for the entire 15 seconds.

Sample Day 5
1:00:00
1hr Recovery, or 1hr w/ Warm Up Sprints (if racing tomorrow)

If you're not racing on Saturday, do an active recovery spin in zn.1-2 for 1hr.

If racing on Saturday, try to do an hour ride zn.1-2 and throw in 4-5x15 second warm up sprints w/ 5 minutes recovery between each sprint.

Sample Day 6
2:30:00
Race, Group Ride, or 2hrs @ zn.2

Race, Group Ride, or 2.5 hrs @ zn.2.

If not racing or doing a group ride, shoot for 2hrs @ zn 2 for a nice endurance ride with 2 sets of overgeared climbs, which are done on a climb or headwind in a gear that allows you maintain 40-60 rpm out of the saddle and focusing completely on the proper pedal stroke (pushing over the top and through to the bottom of the stroke while finishing the stroke by pulling back on the pedal like scraping mud off your shoe). This isn't designed as an anaerobic workout but a workout focused on technique and building strength to support proper biomechanics on the bike. When cresting the hill or finishing your 2-5 minutes, shift to a very easy gear and hold a high cadence (100+rpm) for 20-30 seconds. Fit these in throughout your ride as you hit various hills. If you're doing a group ride, try not exceed 2.5hrs today.

If not racing today and you're racing on Sunday, try to get in a 1.5hr zn.1-2 ride and throw in 3-4x15 second warm up sprints w/ 5 minutes recovery between each sprint.

Sample Day 7
2:30:00
Race, Group Ride, or 2.5hrs @ zn.2

Race, Group Ride, or 2.5hrs @ zn.2.

If not racing or doing a group ride, shoot for 2.5hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 3hrs today.

Sample Day 9
1:30:00
1.5 hr @ zn.2 w/ 2 sets of Force Reps

1.5 hr @zn.2 w/ 2 sets of Force Reps w/ 5-10 minutes recovery between sets.
1 set of Force Reps consists of 3 Force Reps w/ 3-5 minutes recovery between each rep (shoot for a full recovery before starting the next rep).
1 Force Interval Consists of:
1) Select a high gear such as 53x14 (choose what works for you). This should be a high enough gear that your highest cadence does not exceed 50 rpm for the interval.
2) Coast to the base of a hill with a speed less than 10 mph (16 kph).
3) As you hit the hill, stay seated and drive the pedals down at maximal effort for 6 revolutions.
4) After a rep spin easy for 3-5 minutes being sure to recover completely before the next rep.
5) Repeat steps 1-4 three times to complete the set.

T.E.S.
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