Cycling Weekly — December 07, 2017

Day Current routine Jamie Pringle suggests... Reasons for change (s)

Fri 2 .5hr @ steady pace 3hr @ Z2 Make this a clearer endurance focus: 30min longer and keep the
pace to easy Z2 level. ‘Steady’ is too imprecise.

Sat 4hr @ steady pace,
sticking to 42x17 gear

3hr @ Z2, plus 2-3x 20-30sec ‘openers’ @ Z5 to sharpen up for

tomorrow’s race.

Less overall distance and a few intense efforts should leave you

better primed for tomorrow’s race.

Sun AM: Kent Valley Road
Race
PM: 25 miles @ steady
pace

Warm up with a few race-pace efforts.

Ditch the post-race steady 25 miles.

The improved warm-up should ensure improved respiratory

function, noted as an issue for Brian.

Riding 25 miles after the race is not likely to be beneficial — save

your energy for tomorrow.

Mon 2hr @ steady pace 4hr @ Z2 This becomes the long, easy day — more miles but at an
easier pace.

Tues 5hr steady inc. low-
cadence hill efforts

Rest day Take your rest day today, as the final day of the block.

Weds Rest day (team presenta-
tion, met sponsors, etc)

2hr mostly @ Z2/3 inc. 2x 15min (20sec ‘on’ @ Z5/40sec ‘off’ @ Z2) First day of a new block, today is your quality session. Modern

technology allows precise judgement of intensity.

Thurs 2.5hr mostly @ 75% max;
plus long climb @ 90%
max HR, holding 42x15;
long climb @ 80% max

5hr mostly @ Z2 inc. 4x 10min hill efforts @ Z4 (Tuesday’s ride)

Within the final hour, add 4x maximal 10sec sprints @ Z6.

Switch Tuesday’s ride to today: a 5hr ride including sweet-spot hill

efforts. Use a higher cadence on the climbs, and reduce intensity to

85% max HR (or just below FTP).

TOTAL 19.5hr 20hr

Changes

■ Make ‘easy’ rides

genuinely easy pace,

and longer

■ More structure for higher

quality and recovery

■ Increase specificity and

control of hard sessions

2

1

19.5hr

intervals

sessions

rest

day

Total

CURRENT SCHEDULE (estimated figures)

2

1

20hr

intervals

sessions

rest

day

Total

IMPROVED SCHEDULE

62%

68%

12%

2%

18%

13%

8%

0.2%

16.8%

Cycling Weekly | December 7, 2017 | 49