Block 3 of Five Blocks To Racing!

Your MAIN FOCUS is still improving your strength in the gym. I know, I know, we are cyclists and the gym doesn't sound fun, but it will help you put out higher wattages, not only in a sprint, but during maximal aerobic power at VO2Max and even during FTP type efforts.

View the full season planning post or head to YouTube for Block 3 details!

These five blocks will help you through "Base Period", and no, that does not mean 4 months of only endurance.

Everyone comes out of the spring from lifting saying, "I just have another gear that I never had before."

While lifting, you'll progress through some Sweet Spot intervals and get into some race type efforts that include Criss Cross Intervals and Stair Steps.

The stair steps can be 3 x 15m, where the first 5m @ 80-85%, 2nd 5m at 88-93%, then last 5m at 98-105%. Rest @ 50% for 10m.

Next up could be: Stair Climb: 3x15m with:
5m @ 90-93%,
5m @ 98-102%,
5m @ 105-120%.

Rest @ 50% for 10m.

There is NO REST between the 5m intervals. You work for 15m then rest 10m. Then repeat twice more.

Weekend rides are base miles at endurance or low tempo pace. I don't really see a massive need to hit the super long aerobic stuff on the weekend because the midweek rides are getting tougher and will take up more physical energy and mental focus.

Enjoy the weekend rides with friends, but PEDAL THE BIKE.

Lastly, get a one hour test done in there as well.

Email me with questions: Brendan@EVOQ.BIKE

Don't forget to increase your training workload AND speed up your recovery with Lactigo!! Go here: www.lactigo.com/brendan or use the code Brendan20. You will LOVE IT and it's 100% guaranteed.

https://www.evoq.bike/blog/cycling-season-planning