I am not planning to post everyday but I thought some of the roadies might appreciate this one. I am helping a local guy here in Stillwater with his training. He just recently purchased a power meter, therefore is new to the whole wattage thing. He's a cat IV racer but I anticipate he'll be a cat III soon. He has a riding style much like my own (better at longer intervals, not much of a neuromuscular/sprint type). After Joe Martin most of his racing will be criteriums so I'm having him do the following workouts. These workouts are no secret, they come straight from Training and Racing with a Power Meter. Try 'em if you like. The wattages are specific to his functional threshold power (FTP) which is different for everyone but you can play around with the wattage to figure out what is right for you. Enjoy.
Microburst workout: this is one of my favorite workouts to do in preparation for crit season. You do 3 x 10' with 5' rest between intervals. During each 10' you do 15s "on" 15s "off" continuously, the whole time. The "on" portion is done at 430 watts and the "off" portion at 140 watts (based on your FTP of 285). When you do these stay seated the whole time if possible. Next do 10 x 10s sprints with 2' rest between. Try to keep your watts above 850 for the entire 10s (but don't look down at your power meter!). These are NOT sprints like at the end of a race, they are sprints like you are sprinting out of a corner in a crit. This is a very hard workout to get through. I would suggest the first couple of times you do it only do 2 x 10' and then 5-6 sprints. Build your way up to the entire workout.
Tempo with Sprints: this is a good solo workout done occasionally throughout crit season to maintain base fitness. The main set lasts one hour (if needed scale it back to 30 or 45 minutes and build up to an hour). Ride at 225 watts the entire hour, every 3' do an out of the saddle "sprint" at around 500 watts for 10s, then settle right back into 225 watts, no rest. All in all you'll do 20 "sprints" during the hour. Similar to the repeated jumps and pace changes you experience in a crit.
Small-ring, big-ring sprints: First do 6 small-ring sprints (all-out for 8s), then do 6 big-ring sprints (all-out for 20+s). For the small-ring sprints start from a slow speed, around 10 mph and focus on winding out the gears (the focus is on speed, super high rpms). For the big-ring sprints, start the first 3 in your 53:17ish at about 20 mph and only shift down once, and the last 3 in your 53:16ish at 23+ mph only shifting once (again the focus is on winding out the gear as quickly as possible). Rest 2-3' b/w the small-ring sprints and 3-5' between the big-ring sprints. I tweak this workout a little for my unique needs (bad sprinter) and do the big-ring sprints for 20+ seconds because my only chance of winning races that come down to a sprint is to go early and hold my sprint for a long time. For you sprinters this workout doesn't make a lot of sense, I would suggest you do the big-ring sprints for 10-20s.
Microburst workout: this is one of my favorite workouts to do in preparation for crit season. You do 3 x 10' with 5' rest between intervals. During each 10' you do 15s "on" 15s "off" continuously, the whole time. The "on" portion is done at 430 watts and the "off" portion at 140 watts (based on your FTP of 285). When you do these stay seated the whole time if possible. Next do 10 x 10s sprints with 2' rest between. Try to keep your watts above 850 for the entire 10s (but don't look down at your power meter!). These are NOT sprints like at the end of a race, they are sprints like you are sprinting out of a corner in a crit. This is a very hard workout to get through. I would suggest the first couple of times you do it only do 2 x 10' and then 5-6 sprints. Build your way up to the entire workout.
Tempo with Sprints: this is a good solo workout done occasionally throughout crit season to maintain base fitness. The main set lasts one hour (if needed scale it back to 30 or 45 minutes and build up to an hour). Ride at 225 watts the entire hour, every 3' do an out of the saddle "sprint" at around 500 watts for 10s, then settle right back into 225 watts, no rest. All in all you'll do 20 "sprints" during the hour. Similar to the repeated jumps and pace changes you experience in a crit.
Small-ring, big-ring sprints: First do 6 small-ring sprints (all-out for 8s), then do 6 big-ring sprints (all-out for 20+s). For the small-ring sprints start from a slow speed, around 10 mph and focus on winding out the gears (the focus is on speed, super high rpms). For the big-ring sprints, start the first 3 in your 53:17ish at about 20 mph and only shift down once, and the last 3 in your 53:16ish at 23+ mph only shifting once (again the focus is on winding out the gear as quickly as possible). Rest 2-3' b/w the small-ring sprints and 3-5' between the big-ring sprints. I tweak this workout a little for my unique needs (bad sprinter) and do the big-ring sprints for 20+ seconds because my only chance of winning races that come down to a sprint is to go early and hold my sprint for a long time. For you sprinters this workout doesn't make a lot of sense, I would suggest you do the big-ring sprints for 10-20s.
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