9 Week Explosive Power Boaster

Average Weekly Training Hours 05:43
Training Load By Week
Average Weekly Training Hours 05:43
Training Load By Week

This program is design to work on explosive efforts. Great for those looking for some higher intensity focus. The first 4 weeks is a mix of tempo and short hard efforts with the final 5 weeks focusing on explosiveness. This is a great moderate level program to help athlete prepare for high intensity events or just to give themselves a little top end power boast. Designed for beginner to Category 4 road racers and moderate conditioned athletes. The plan includes the following: 1) 9 week program 2) Strength Training for Endurance Athletes using a custom web based system 3) Start up phone call or email upon request 4) 4 week progress review upon request 5) Discounted follow up consults and performance reviews.

Sample Day 2
1:30:00
Field Testing/ Functional Threshold

Warm up:(warm up)
- 30-40 minutes: you want to make sure you are good a warmed up before you start this test. Start out riding easy for about 10 minutes letting HR come up and hold steady.

- Perform 2 x 2 minutes at a effort of 7 out of 10. You should feel a slight burn in your legs as you near the end of the 2 minutes. Recover for 5 minutes before repeating.

- 3 x 30 seconds fast pedaling: spin your legs up as fast as you can for 30 seconds. Make this as smooth as possible and do not bounce in the saddle. After 30 seconds recover for 2-3 minutes and repeat.

- Recover fully before starting test.

TEST:
25 minute time trial effort: You will perform a 25 minute all out effort but the key will be to start your computer after the first 5 minutes. We only want the ave HR/power/speed for 20 minutes. The first 5 minutes allows your HR to rise up slowly so we only take the AVE of what should be your threshold HR. Your computers should allow you to hit lape or you can simply wait and start your computer after the first 5 minutes.

Start the effort nice and conservative working up to speed in the first 2-3 minutes. The ideal pacing for this effort is to start off at a modest effort and get stonger as you go along. Ideally, you want the second half to be stronger than the first half.

Once up to speed you want to hold an effort of a 7 out of 10 on the preceived effort scale. You should feel a burn in the legs but one that you can hold for about 1 hour and your breathing should pickup that does not allow you to hold a conversation. If you are able to speak you are not going hard enough so pick up the pace.

Once you have completed the effort hit stop and record your AVE HR and POWER these numbers can be used in Training Peaks to establish your zones.

Your threshold HR will be about 2% less your 20 minute number you record for this test. So, if your averaged 170 HR you subtract about 2% or 3-4 beats making it 166-167bpm.

Your threshold power will be about 7% less your 20 minute number. So, if you averaged 300 watts you will subtract 21 watts making your threshold number about 280 watts. Some test call for a 5-10% reduction so we just split the difference and take 7%.

Once you have these numbers you can design the following training zones:
1) Recovery
2) Tempo
3) Threshold
4) VO2(anaerobic)
5) Neuromuscular(sprint)

Sample Day 9
1:30:00
Sweespot Crisscross

WU: (warm up)
________________________________
- 15 minutes easy spin loosen up legs Zone 1/2
- 3 minutes all out Zone 5
- Recovery 5 minutes Zone 1/2
(20-25 minutes)


MS: (Main Set)
_________________________________
1) 20 minutes at sweet spot effort
* high zone 4 just below threshold
* 88-93% of threshold power
* 92-98% of threshold heart rate
** Hold steady at sweet spot and work in 5 x 10 sec burst. During the burst spin up as past as possible for this 10 seconds. After the 10 second burst go right back to sweet spot. Perform 1 burst every 4 minutes.

** Ride easy for 10 minutes let HR recover to zone 1/2

2) 5 x 300m or about 15/20 seconds big ring sprints. (53:13) Do these from a rolling start around 12-14 mph and hit it hard bring up top speed close to 29-31 mph.
** After each sprint recover for 3-5 minutes


Cool Down:
____________________________
* Ride for 10 minutes let HR recover to zone 1/2 and flush out legs.

Sample Day 11
1:30:00
Tempo/LTs/Sprint

WU:
________________________________
- 10 minutes easy spin zone 1/2
- 3 x 1 minutes fast pedaling 110-130 rpm followed with some recovery and repeat.
- 5 minutes easy spin zone 1/2

MS:
________________________________
1) 2 x 20 minutes Tempo/LTs
* Start with 5 minutes at tempo pace
- Zone 3
- Effort of a 6 out 10
- Cadence 90-95

* Transition to 5 minutes at threshold pace
- Zone 4 (threshold)
- Effort of a 7 out 10
- Cadence 90-95(95-100 would be ideal)

*** Perform this cycle twice for 20 minutes going from tempo to threshold every 5 minutes.

*** At the end of each 20 minutes finish with an all out 15-20 second sprint in a moderate gear. During the sprint work on hitting higher cadence 130-150 rpm.

**** Recovery 10 minutes and repeat 2nd set of 20 minutes

CD:
________________________________
- Spin easy for 10 minutes let HR recover to zone 1/2

Sample Day 13
2:00:00
Group Ride

2 Hour Group Ride
- Work on positioning in the pack
- Short hard pulls
- If you get involved in sprints work on under gearing really spin legs up 130-160 RPM.

Keep this to 2 hours total

Sample Day 16
1:30:00
Sweespot Crisscross

WU: (warm up)
________________________________
- 15 minutes easy spin loosen up legs Zone 1/2
- 3 minutes all out Zone 5
- Recovery 5 minutes Zone 1/2
(20-25 minutes)


MS: (Main Set)
_________________________________
1) 30 minutes at sweet spot effort
* high zone 4 just below threshold
* 88-93% of threshold power
* 92-98% of threshold heart rate
** Hold steady at sweet spot and work in 6 x 10 sec burst. During the burst spin up as past as possible for this 10 seconds. After the 10 second burst go right back to sweet spot. Perform 1 burst every 5 minutes.

** Ride easy for 5 minutes let HR recover to zone 1/2

2) 5 x 300m or about 15/20 seconds big ring sprints. (53:13) Do these from a rolling start around 12-14 mph and hit it hard bring up top speed close to 29-31 mph.
** After each sprint recover for 3-5 minutes


Cool Down:
____________________________
* Ride for 10 minutes let HR recover to zone 1/2 and flush out legs.

Sample Day 18
1:30:00
Tempo/LTs/Sprint

WU:
________________________________
- 10 minutes easy spin zone 1/2
- 3 x 1 minutes fast pedaling 110-130 rpm followed with some recovery and repeat.
- 5 minutes easy spin zone 1/2

MS:
________________________________
1) 2 x 20 minutes Tempo/LTs
* Start with 5 minutes at tempo pace
- Zone 3
- Effort of a 6 out 10
- Cadence 90-95

* Transition to 5 minutes at threshold pace
- Zone 4 (threshold)
- Effort of a 7 out 10
- Cadence 90-95(95-100 would be ideal)

*** Perform this cycle twice for 20 minutes going from tempo to threshold every 5 minutes.

*** At the end of each 20 minutes finish with an all out 15-20 second sprint in a moderate gear. During the sprint work on hitting higher cadence 130-150 rpm.

**** Recovery 10 minutes and repeat 2nd set of 20 minutes

CD:
________________________________
- Spin easy for 10 minutes let HR recover to zone 1/2

Sample Day 20
2:00:00
Group Ride

2 Hour Group Ride
- Work on positioning in the pack
- Short hard pulls we would like to see lots of short hard efforts followed up with some recovery in the pack.
- If you get involved in sprints work on under gearing really spin legs up 130-160 RPM.

Keep this to 2 hours total

Roy Foley
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.