Sprinting & Attacking
8 weeks - $39.99
Total Hours: 92
Total Hours: 92
This plan is for the competitive cyclist who has 2 months to ramp up their sprinting and attacking ability. It is designed specifically to improve your ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Rest Day
Planned Time: 0:0
Stretching or massage at the very most.
Planned Time: 0:0
Stretching or massage at the very most.
Day #2
Custom
Planned Time: 1:0
1-1.5 hours easy spinning followed by stretching for recovery from the last few weeks of training.
Planned Time: 1:0
1-1.5 hours easy spinning followed by stretching for recovery from the last few weeks of training.
Day #3
Endurance Spin W/ Bursts
Planned Time: 1:30
1.5 hours with a burst in the small ring every 10 minutes for 8 seconds. SPIN it hard and fast in the saddle for 8 seconds. Endurance pace otherwise. Stretch out well afterwards.
Planned Time: 1:30
1.5 hours with a burst in the small ring every 10 minutes for 8 seconds. SPIN it hard and fast in the saddle for 8 seconds. Endurance pace otherwise. Stretch out well afterwards.
Day #4
Custom
Planned Time: 1:0
1-1.5 hours easy spinning followed by stretching.
Planned Time: 1:0
1-1.5 hours easy spinning followed by stretching.
Day #5
Easy Spin w/ Jumps
Planned Time: 1:30
1.5 hours. After a 20 min warm up, stay in the small ring and give me an 8 second jump every 5-10 minutes. Every 5 minutes if the ride is an hour or less, every 10 if it is 1.5-2 hours. These are not all out sprints, but just mini sprints at about 90% to get the legs going, to work on your snap, and keep the legs sharp for tomorrow. Be sure to spin easy for 10-20 minutes to cool down.
Planned Time: 1:30
1.5 hours. After a 20 min warm up, stay in the small ring and give me an 8 second jump every 5-10 minutes. Every 5 minutes if the ride is an hour or less, every 10 if it is 1.5-2 hours. These are not all out sprints, but just mini sprints at about 90% to get the legs going, to work on your snap, and keep the legs sharp for tomorrow. Be sure to spin easy for 10-20 minutes to cool down.
Day #6
Custom
Planned Time: 2:0
Hard group ride or race to keep you sharp during a rest week.
Planned Time: 2:0
Hard group ride or race to keep you sharp during a rest week.
Day #7
active recovery
Planned Time: 1:0
If not racing, then sleep in, have yourself a nice big breakfast and just get in an easy spin to help your legs recover and allow yourself to truly rest and adapt. Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to, (cut the time in 1/2 hour if so). Really stretch out well afterwards.
Planned Time: 1:0
If not racing, then sleep in, have yourself a nice big breakfast and just get in an easy spin to help your legs recover and allow yourself to truly rest and adapt. Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to, (cut the time in 1/2 hour if so). Really stretch out well afterwards.
Day #8
Custom
Planned Time: 0:0
Off completely or easy spinning and stretching to recover.
Planned Time: 0:0
Off completely or easy spinning and stretching to recover.
Day #9
Micro bursts
Planned Time: 1:30
1.5 - 2 hours. Time to work on your ability do sustain multiple hard efforts and start working on your anaerobic endurance. WU: Get in a good 15 min warm up with a 3 min hammer in there and some recovery time before hitting this one. MS: Give me 3 sets of 10 x 15 sec ON/15 sec OFF going 150% of your threshold power (attack speed) in the saddle in the ON and going at endurance pace during the OFF. 5-10 min easy spinning between sets. CD: 15 min easy cool down.
Planned Time: 1:30
1.5 - 2 hours. Time to work on your ability do sustain multiple hard efforts and start working on your anaerobic endurance. WU: Get in a good 15 min warm up with a 3 min hammer in there and some recovery time before hitting this one. MS: Give me 3 sets of 10 x 15 sec ON/15 sec OFF going 150% of your threshold power (attack speed) in the saddle in the ON and going at endurance pace during the OFF. 5-10 min easy spinning between sets. CD: 15 min easy cool down.