MULTI-DAY SETS
Get battle-ready for a multi-day ride
Session 01 Sweet Spot Matches
Benefits On a multi-day ride you need to recover quickly postride – but also mid-ride. “A short acceleration may be needed to make it up to the back of the group to save energy,” explains Rollinson.
Kit needed
These accelerations can be performed through perceived exertion, but a power meter will help you hit the right zones.
How to do it Warm-up
3mins @ 56-76% FTP (comfortable pace, easy to speak) 3mins @ 76-88% FTP (a tempo pace, possible to speak in short sentences)
3mins @ 95-105% FTP (a hard effort, short of breath, at time trial or hill climb pace)
5mins @ 30-56% FTP (a light spin)
Main set
6 x 5min efforts @ 88-95% FTP (sweet spot, a 7/10 effort so you can talk in short phrases) 10sec sprints @ 150-200% FTP in between each effort (a controlled sprint effort) 7mins recovery @ 30-56% FTP (a light spin)
Repeat main set and recovery x 4
Cool-down
10mins @ 30-56% FTP (a light spin)
Session 02 Simulated Climbing
Benefits On back-to-back rides, climbs and headwinds will sap your energy, so you need to be primed. “This workout aims to simulate a similar power and cadence to longduration climbs” says Rollinson. It will make multi-day climbs feel much easier on the body.
Kit needed
These steps can be done on feel, but getting a cadence sensor will make it easier to do the workout.
How to do it Warm-up
15mins @ 56-76% FTP @ 90-95rpm (comfortable pace, still easy to speak)
Main set
10 x 3mins @ 76-88% FTP @ 75-80rpm (a tempo pace, can still speak in short sentences) 20secs @ 105-120% FTP (hard effort, can barely speak) @ 70-75rpm in between each 3min block
15mins recovery @ 56-76% FTP @ 90-95rpm (comfortable pace, still easy to speak) Repeat main set and recovery x 4
Cool-down
15mins @ 56-76% FTP (comfortable pace, still easy to speak)