Summary Training Plan
Fitness is based on the foundation of ENDURANCE, STRENGTH and SPEED.
Build these three fundamentals in the beginning of season November thru March.
After these three are built, a blend of the three during the season results in six more specific areas . . .
SPEED and STRENGTH with a focus on speed = POWER
SPEED and ENDURANCE with a focus on sustaining speed = SPEED ENDURANCE
STRENGTH and ENDURANCE with a focus on sustaining = MUSCULAR ENDURANCE
ENDURANCE
The ability to ride at a moderate pace (21-23) for an extended period, easily, without becoming fatigued or entering oxygen deficit.
If this is your limiter then . . . you are in trouble. This is an early season building block requirement. Cease all pack riding for one to two weeks and focus on a mini-base building block. If additional days to ride are limited add miles before and after regular rides to achieve 30 to 40 mile rides.
Do not . . . ride to hard thus simply riding in the "grey zone". And do not forget to occassionally ride long, slow base miles to maintain an aerobic base.
Remember . . . how this felt (out of aerobic shape) and ensure a very solid base is built next time.
SPEED
The ability to accelerate instantly without shifting a gear when covering an attack or launching an attack. Must have Power to launch and Endurance to sustain.
If this is your limiter then . . . focus on applying power to the pedals throughout the full peddling circle. Practice building high cadence without rocking the hips or movement in the saddle. In group rides, practice accelerating from the back of the peleton to the front during the course of the ride.
Do not . . . sacrifice cadence, get bogged down with lactic acid build-up or forget to maintain sustained strength.
Remember . . . to improve both peddling efficiency and cardiovascular recovery along with quickness.
POWER
The ability to maintain high speed before the sprint or before the climb and then still apply acceleration at the right time in the sprint or on the climb.
If this is your limiter then . . . power on the pedals and attack every hill/rise you can find, shift to a higher gear, perform Hill Repeats, perform Power Intervals (28-31) for :45 to 1:30 minutes.
Do not . . . loose quickness or capacity to accelerate when focusing on Power and do not worry about falling off the back. Plan to ride for Power and stick to the plan.
Remember . . . to include a long, slow base ride once every 2-3 weeks, keep power on the full pedal stroke and maintain a cadence of 100 plus.
STRENGTH (MUSCULAR ENDURANCE)
The ability to bridge a break, to breakaway and stay away, to climb with the pack up a long hill and then attack at the crest, to excel in time trial.
If this is your limiter then . . . perform Moderate Intervals (23-27) for 2:00 to 5:00 minutes. Ride more significant distances, say 60 to 70 plus mile rides. Ride in the front into the wind.
Do not . . . spend too much time in the "grey zone". And do not concentrate only on Strength training or sacrifice high cadence training.
Remember . . . to allow the body to occassionaly rest and recover and watch out for riding too much in the "grey zone".
STRENGTH (ANAEROBIC ENDURANCE)
The ability . . . to dig deep and accelerate to catch a wheel that is breaking/sprinting away, to maintain a position in the pack on a fast uphill climb, to ride above your anaerobic threshhold without bottoming out.
If this is your limiter then . . . perform Power Starts by starting from a slow rolling start in a high gear then jump out of the saddle and exert maximum power to the pedals and High Speed Pedaling by pedaling in a lower gear and achieving a cadence of 110-120 and all out Sprint exercises at maximum effort of 15-20 seconds.
Do not . . . over train with these methods. They are intended to stress the body with the opportunity to fully recover.
Remember . . . the body should be fully rested prior to performing and should be allowed to recover fully after completing. Like weight training, the idea is to train at a high level for maximum gain and then rest for complete recovery.
SPEED (OTHER THAN QUICKNESS)
The ability . . . to close the deal, to hold a top end speed longer than the rest, to be more efficient and have better technique than the rest.
If this is your limiter then . . . concentrate on building explosive power, increase your top end speed and be able to hold it for a longer period of time and increase your ability to maintain a high pedal cadence in higher gears.
Do not . . . forget technique. This is critical in the final sprint and do not forget the importance of peddling efficiency.
Remember . . . to properly set up for the final explosion, jump up out of the saddle, increase your pedal resistance, give it your all until reaching a maximum speed then settle back into the saddle and maintain a high cadence in a high gear to win.