TRAINING WORKOUTS
Try these three training sessions from pro coaches
Elite cyclists’ training workouts vary according to numerous factors, such as the stage of a season, demands of a race and training status of the athlete. “But many workout principles are uniform; goals are often similar and elements are transferable to be adapted by riders of all standards,” says Liam Holohan. “If you’re looking to build your training sessions, emulate elite riders or make more of any spare cycling time you may have been afforded of late, then you could integrate this selection of workouts from pro riders and coaches into your own routine.”
MOUNTAIN STAGE SESSION
“This is a five to six-hour training session for a Grand Tour GC rider based on the demands of a hard, often decisive, mountain stage,” explains David Bailey, Head Coach at Bahrain Victorious. “Most of the efforts are controlled and at lower intensity than during the race, with the final effort a controlled test effort that is used as a key performance indicator over the course of a six to eight-week block.
FIRST HOUR 15-18min interval sessions ridden 30secs on/30secs off. (On is a progression from zone 3 to zone 6 over three reps and off is <3W per kg bodyweight.) “This provides a moderate intensity warm-up while simulating the pattern of a break/early attack often seen at the opening of stages.”
EACH SUBSEQUENT HOUR 20-30min climbing intervals at low zone 3 with 20-30sec accelerations every 4-5mins peaking above 650W. “This simulates racing over the mountains prior to a final climb or summit finish.”
LAST HOUR A 20-25min climbing effort simulating the final threshold effort typical on a mountain stage.
INTENSIVE RACE SESSION
“I wouldn’t say this three-hour session is my favourite, but it’s probably the hardest and most intensive session to prepare me for racing,” explains Matthew Holmes, pro rider for Lotto Soudal.
FIRST HOUR Warm up by riding in zone 2 then do an hour that includes 8x15sec maximum sprints, recovering well inbetween.
SECOND HOUR Include 6x1min maximal efforts on a short climb. Recovery is typically 4-6mins.
FINAL HOUR 3x5mins at TT pace, or just above threshold, with 5mins recovery between. “If I am feeling really good, I will do this as a continuous block. After all that, the ride home is usually pretty easy,” says Matt.
“This session taxes all the energy systems and is definitely an advanced workout, only to be attempted when you’ve established a good base foundation,” advises Liam Holohan. “I’d include this in the last few weeks before racing begins, reduce the number of repetitions and gradually add more to make the session progressive.”
FOUNDATION BUILDING SESSION
Developing aerobic capacity used to mean long rides at zone 2 to 3, says Marcus Willday, performance director at Torq. “Recent research has explored manipulating pre-ride fuel availability by reducing muscle carbohydrate content to maximise the training response, known as low-carb training.” The first session below reduces resting muscle carbohydrate; the second is the low-carb session itself.
EVENING 1.5 HOURS An interval-based session targeting zones 5 and 6, eg: 15x2min efforts at 120% FTP with 1min recovery. After, maximise muscle recovery with a protein-rich shake then a low-carb, high-protein meal and snacks.
MORNING 1.5 HOURS High protein, low-carb breakfast. Reduce your zone 2 ride duration by 30%. “It will feel tougher and your power numbers may be lower than usual, but the adaptations to this session will enhance aerobic performance long term. This type of training should supplement ‘fed-training’ sessions to maximise adaptation while ensuring you keep the capacity to use both fat and carbs during high exercise demand.”
“INTEGRATE THIS SELECTION OF WORK OUTS FROM PROS AND COACHES INTO YOUR OWN ROUTINE”
FTP EXPLAINED
FTP (functional threshold power) is the maximum average power that you can sustain for an hour. It provides the basis for the training zones in this article. To work out your FTP either ride for an hour and use the average power, or ride for 20 minutes and calculate 95 per cent of the average power. These are the six zones in which we’ll be working...