If anyone is interested, here’s how I kicked off my next couple months of training.
Sprint Phase (2 weeks):
- 2x sprint workouts per week (Tuesday & Friday)
- 1x Strength Training Session per week
- The rest is filled in with endurance and/or tempo rides, fun stuff on the MTB, no structure.
Followed immediately by a short 2-week max aerobic phase…the goal here is to progress TiZ conservatively, so I have opted to do the same workout twice within the week. This isn’t set in stone, so if I feel good on that second workout I can adjust.
Max Aerobic Phase 1 (2 working weeks, 1 adaptation week):
- 2x repeating max aerobic workouts per week (Tuesday & Friday)
- 1x Strength Training Session per week
- The rest is filled in with recovery and endurance rides erring on the side of less is more given the intensity.
After an adaptation week I’ll go back into another 2 weeks of max aerobic, pushing TiZ out…
Max Aerobic Phase 2 (2 working weeks, 1 adaptation week):
- 2x repeating max aerobic workouts per week (Tuesday & Friday)
- 1x Strength Training Session per week
- The rest is filled in with recovery and endurance rides erring on the side of less is more given the intensity.
After an adaptation week I’ll go back into another block, this time focusing on extensive threshold.
Extensive Threshold Phase 1 (3 working weeks, 1 adaptation week):
- 2x SS workouts per week (Tuesday & Friday)
- 1x Strength Training Session per week
- The rest is filled in with recovery and endurance rides, and nordic skiing. Will adapt weeks as needed.
After an adaptation week I’ll jump into another 4 week extensive phase with a little different structure incorporation some over/unders along with pushing TiZ out.
Extensive Threshold Phase 2 (3 working weeks, 1 adaptation week):
- 1x SS workout per week (Tuesday)
- 1x O/U workout per week (Friday)
- 1x Strength Training Session per week
- The rest is filled in with recovery and endurance rides, and nordic skiing. Will adapt weeks as needed.
This will bring me into mid-March or right about the time good outdoor riding happens in my neck of the woods. I did something similar coming into 2021 and had some great results that season. I know that this looks like a lot, but I’m willing to make changes along the way.