EXAMPLE: BASE PHASE TRAINING WEEK

Below is an example of a typical base-phase week of training. I have structured in two sub-threshold/‘sweet spot’ sessions, an unstructured bunch ride and a longer endurance ride. In between these specific training sessions I would recommend one or two cross training sessions (core/functional strength, swim, jog etc.) and at least one day totally
off training. 

Monday: Cross Train

Tuesday: “Sweet-Spot” Hills  Session

Wednesday: Rest Day

Thursday: Unstructured bunch ride

Friday: Cross Train

Saturday: “Sweet-Spot” MTB Session

Sunday: Long Endurance Ride

 

‘SWEET-SPOT’ HILL INTERVALS SESSION

Here is an example of a great quality hills session that targets your ‘sweet-spot’:

WARM UP

10min Low Intensity

1 x 5min @ 100% FTP or THR

5min Low Intensity

MAIN

4 x 10min hill climbs @ 88-94% FTP or 95% THR *

Ride easy for 5-7min in b/w these intervals (roll down the hill) 

WARM DOWN

10min Low Intensity 

*Alternatively, 2 x 20min hill climbs works well if you have a climb long enough

You can progress this session by adding in time to each interval. For example, week 2 include 4 x 11min hill climbs.