Sprint specific racing plan - 4weeks

Average Weekly Training Hours 04:38
Training Load By Week
Average Weekly Training Hours 04:38
Training Load By Week

SISU Racing's 4-week Sprint plan is designed for Intermediate/Advanced riders who want a sprinting specific conditioning block leading into the season. If you have not been following one of our training plans but are keen to target some circuit races, this plan could still be suitable for you. You will however need to have trained consistently through the winter and built a solid strength and endurance base. Don’t be tempted to leap into these relatively high intensity workouts as a get fit short cut. If you haven’t put the base work in over the winter, you will be risking potential injury and slipping into a state of overtraining. You should look to invest time in a structured plan to build the required base, such as our foundation plan, postpone trying to develop race fitness and maybe adopt a more structured approach next winter. What will it give me? This plan is designed to give you the necessary fitness for typical 50-minute to one hour closed circuit races. Each week there is a threshold level workout, which will give you the ability to hold a relatively high intensity for a sustained period of time. The second session is of a higher intensity, giving you the ability to bridge a gap or make a break. The main weekend session is a longer ride for endurance but will also contain higher intensity race specific efforts. With these three sessions, you will develop the fitness to hold your own in a circuit race. The bonus session each week is more sprint focussed, giving you that acceleration out of the corners and a winning sprint. SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyse heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks. www.SISUracing.co.uk

Sample Day 2
0:40:00
The Threshold Test

20 minutes
Warm Up
T

Remember the threshold test is a timed test and is completed over a period of thirty minutes, not over a set distance.

30 minutes
The Threshold Test
Ride as hard as you can sustain for thirty minutes
• After 10 minutes, start your monitor and record your average heart rate or power for the last 20 minutes.
• Try to maintain the same high pace throughout the duration of the test, a full 20 minutes with a smooth high pace and cadence between 90-100 rpm.
• Control your cadence throughout the test between 90-100 rpm. This is very important as it will validate the test next time you complete it. If you do not have a cadence monitor keep a track of the gears you are using for future reference.
• Note your average heart rate or power for the last twenty minutes of the test.
20 minutes
Cool Down
A structured cool-down is particularly useful and important after intense cycling such as threshold testing, as it aids the recovery process. An example cool-down session is provided below:
• 5 minutes – 90rpm – relaxed pedalling, in a low gear.
• 5 minutes – 90/100rpm – Higher gear, keeping your breathing even.
• 5 minutes – 100rpm – 5 second maximal e ort, 55 seconds relax 100rpm. • 5 minutes – 90/100rpm – relaxed pedalling, in a low gear. Keep drinking.

Sample Day 4
0:14:00
Big Gear Low cadence ride

RIDE GUIDE

14 minutes
 
On the hill
2 minutes 1 minute
1 minute 30 seconds 30 seconds 5 minutes


Warm-up WU T1
seated 60-65 rpm standing + 5 rpm seated 60-65 rpm standing + 5 rpm seated 65-70 rpm Easy Spinning
Repeat for a total of 5 repetitions, leave out the 5 minutes of easy spinning on the nal repetition
10 minutes Cool Down

Sample Day 6
1:30:00
20/40s

20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
40 seconds Active Recovery
20 seconds Sprint
5 minutes 40 seconds Active Recovery
Repeat this set four more times, with active recovery at the end of each. Once you finish your sets, cool down for 10 minutes.

Sample Day 7
2:00:00
Low/medium and then high

10 minutes
5 minutes
5 minutes
6 X 3 minutes 10 minutes
4 X 2 minutes
15 minutes
Warm-up WU R
5 minutes at Threshold HR/PZ4 100% FTP HR/PZ1
HR/PZ5 with 3-minute easy pedalling recovery HR/PZ1
HR/PZ5 with 4-minute easy pedalling recovery
Cool Down

Sample Day 9
1:40:00
VO2 Efforts

VO2 Efforts Warm-up: 10E HR/PZ1 5 minutes at Threshold HR/PZ4 100% FTP 5 minutes Z1 6 X 3 minutes HR/PZ5 with 3-minute easy pedalling recovery  10 minutes Z1 4 X 2 minutes HR/PZ5 with 4-minute easy pedalling recover 15 minutes Z1 Warm Down If using heart rate, don’t go o too hard. Your heart rate will lag behind your effort so build it up over the 1st minute. Keep your pedal stroke smooth, don’t stamp on the pedals. Hold your focus during the efforts, keep your upper body still and relaxed.

Sample Day 11
1:10:00
Seated accelerations

14 minutes 
Warm-up WU T
1X10-15 Seated Accelerations with 3-minute recoveries (see Focus) 10 minutes Cool Down

Sample Day 13
1:00:00
Neuromuscular Intervals Session

20-minute warm-up

1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest
1 minutes Maximum effort 3 minutes Rest

Cool down routine

Duncan Grainge
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SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri