Training

Week 5

DAY 1: ENDURANCE/FREE RIDE DAY 2: PURE STRENGTH #1

Today is a steady 45 minute endurance ride. Try to maintain a constant effort somewhere between 3/10 to 6/10, or power zones 2 to 3.

Don’t forget, it’s fine to miss a day if you have to. Just skip one when you need to and move on to the next planned session.

Today is the first of our pure strength workouts. We will look to build on this in the coming weeks.

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2) and include three 6 second high cadence/low power sprints. Ride for 60 seconds at 2/10 (zone 1).

Ride for 30 seconds at 8/10 (zone 4) at 50 RPM, staying in the saddle. Rest for three minutes at 2/10 (zone 1), no set cadence. Repeat these two more times.

Ride at 5/10 (zone 3) for 10 minutes. Include three 10 second maximal effort sprints throughout the effort. Rest for 5 minutes at 2/10 (zone 1).

Now repeat three more of the 30 second intervals as before, again with 3 minutes rest after each. Then, follow this again with 10 minutes at 5/10, including three 10 second max sprints.

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

DAY 3: REST DAY DAY 4: TEMPO INTO SPRINTS #1

Rest Day. If you feel like training then feel free to go for a ride or do some cross-training, but keep it nice and easy.

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2) and include three 6 second high cadence/low power sprints. After a 60 second rest at 2/10 (zone 1), we have an opening 10 minute tempo interval at 6/10 (zone 3).

Now move straight on to the first set of sprint intervals. Each sprint is more intense but shorter than the last, with rests between which should be done at 2/10 (zone 1). Start with an intensity of 9/10 (zone 6), and aim to increase to a high 10/10 ( zone 7) by the end. 60 seconds sprint, 60 seconds rest, 30 seconds sprint, 30 seconds rest, 15 seconds sprint, 45 seconds rest, 10 seconds maximum sprint. Now that the first block of tempo into sprints is over, recover for 10 minutes at 2/10 (zone 1).

Repeat the tempo interval and sprints as above one more time. Recover for 3 minutes at 2/10 (zone 1) then warm down for 5 minutes from 4/10 to 2/10 (zone 2 to 1).

DAY 5: STRENGTH INTO FTP #1 DAY 6: SEASON BASE #3

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2) and include three 10 second high cadence/low power sprints. Ride for 60 seconds at 2/10 (zone 1).

The following intervals will help develop pure strength. Ride for 45 seconds at 7/10 (low zone 4) at a cadence of 50 RPM. Next, do four minutes at 8/10 (high zone 4), no set cadence. Recover at 2/10 (zone 1) at 85 RPM for 5 minutes, then repeat the interval above another two times, with 5 minutes rest between.

Now we move on to some threshold intervals. Ride at 8/10 (zone 4) for 5 minutes, rest at 2/10 (zone 1) for 4 minutes, and repeat these two more times.

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

Start your warm up with 3 minutes at 2/10 (zone 1). Ride at 7/10 (zone 4) for 60 seconds then rest at 3/10 (zone 2) for 60 seconds, and repeat again. To finish your warm up, ride at 4/10 (zone 2) for 2 minutes.

Ride for 6 minutes at 7/10 (zone 4). Rest for 2 minutes at 2/10 (zone 1). Repeat this another four times.

Ride at 6/10 (zone 3) for 15 minutes, rest for 60 seconds at 2/10 (zone 1).

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.