Trying to Get It Together:

A brief training update.

Mesocycle: BUILD 1

Objectives: continue to slowly raise training stress level (CTL) by maintaining volume and progressively increasing intensity.

Key workouts, each to be done 2x per week for 3 weeks:
1. 4′ vo@ max intervals. 5-6 reps @ 114-118% of FTP
2. 5-12 second sprints done in the midst of a z2 ride, on fresh legs to trigger maximal fast twitch recruitment.

AND

3. Once weekly “race simulation” ride. Basically long, hard and with a group. (I’ve been using the CRW42 fitness ride plus some z2 and a few short intervals for a 3.5-4 hour sufferfest).

So, my schedule has looked/will look like this:

Sa: 40′ Z2, 110′ Group ride (focused on getting in breakaway to address LTP), 25′ Z2, 2′ all out hill repeat @ 143%!). 15′ CD.

Su: 40′ z1/WU. 70′ crit (focus on efficiency in pack and contesting as many primes as possible to address sprinting limiter), 20′ z1/CD.

M: 2.5 hours Z2 with 15′ spent on un-pave. Focus on having fun! and burning some cals and maintaining some training stress while allowing some active recovery effect.

Tu: OFF the bike. 30′ core/upper body.

We: 1.5 hours Z2 with 10 sprints. Focus on maximal power generation, aero position in the drops and high cadence. 5-12″ sprints.
Also: core work.

Th: VO2max work. 6×4′ @ 116%. focus on suffering. Z2 to finish. 3 hours total.

Fr: 25′ recovery commute. Core work.

BIG BOY TRAINING BLOCK:

Sa: (repeat of last Saturday but add a 3′ all out effort up the BC hill). Focus on pack dynamics. No need to get in break, but initiate moves late in ride. Work with teammates and protect them.

Su: VO2max work. Similar to thursday.

Mo (day off work for holiday): z2. 5 hours.

then rest for 2 days. Then I’ll assess fatigue indicators and training stress. Build 2 begins shortly.

-Leo