Become a Better Sprinter in 8 weeks (Cat.2-1 Cyclist) (Smart Enabled)

Average Weekly Training Hours 12:41
Training Load By Week
Average Weekly Training Hours 12:41
Training Load By Week

This plan is built for the Cat. 2-1 level cyclist with 10 to 14 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.

**All workouts in this plan are smart capable and can be dowloaded for use on your cycling computer or smart trainer.

For questions regarding this plan, contact a TES Coach at info@thresholdendurance.com

Sample Day 2
1:30:00
61.6TSS
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
30.4TSS
1 hr recovery

1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides. Make sure to do some light stretching and/or foam rolling following your ride.

Sample Day 4
1:30:00
59.7TSS
1.5 hr zn.2 w/ 5x15 Second Explosive Sprints

1.5 hr @ zn.2 w/ 5x15 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
48.5TSS
1 hr 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
3:00:00
123.5TSS
Sat. Race, Group Ride, or 3hrs @ zn.2

Race, Group Ride, or 3hrs @ zn.2.

If not racing or doing a group ride, shoot for 3hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 3.5hrs 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 4-5x15 second warm up sprints w/ 5 minutes recovery between each sprint.

Sample Day 7
3:00:00
123.5TSS
Sun. Race, Group Ride, or 3hrs @ zn.2

Race, Group Ride, or 3hrs @ zn.2.

If not racing or doing a group ride, shoot for 3hrs @ zn 2 for a nice endurance ride. If you're doing a group ride, try not exceed 3.5hrs today.

Sample Day 9
2:00:00
84TSS
2 hrs @ zn.2 w/ 2 sets of Force Reps

2 hrs @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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Threshold Endurance Sports

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