Cycling Weekly - - Fitness -

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.

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