Dave already operates at a high level, which is great to see. He’s doing a lot right, so my goal was just to add a little more structure to his training week, adding work across more zones, especially Zones 2-4, in addition to Zones 1 and 5.
He has a busy work life in the police, with the majority of his training based around his hourly commute. The slight increase in volume in Z2-3 will allow Dave to build his endurance base while the Z4-6 work will keep him race-sharp and ready to let rip on the grass track.
Dave’s biggest strength is his consistency on the bike, so I’m confident that with these changes he’ll quickly see improvements. Specifically, the 10-minute efforts at Z4/5 will help him deal with the demands of racing over 8km, while the 200m standing-start sprints will develop his explosive power for 800m grass-track events.
I’m a big believer in taking one day off a week to maintain motivation. Likewise, group riding — what’s more fun than riding with your mates? I’ve suggested Thursday as a group ride, racing each other on the climbs of a hilly circuit — healthy competitiveness is really useful.
Strength is important, but Dave doesn’t need to be pressuring himself to pump iron all winter; I’ve suggested a quick core routine for his day off. Some of the sessions can be done indoors on the turbo-trainer, keeping the same structure — flexibility is important, especially during winter.