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The Time-Crunched Cyclist Podcast by CTS
16-Week Cycling Training Program for Sustained and Punchy Power (#218)
Oct 16, 2024
Prepare to optimize your cycling game! Discover how to balance steady power with those explosive bursts needed for tough climbs. Coach Adam Pulford unveils a 16-week training plan tailored for endurance events, covering effective training blocks and weekly structure. Learn the art of periodization and the crucial role of recovery. Plus, get insights on peak phase training and tapering strategies for maximized performance. Perfect for mastering the demands of time trials and gravel races!
21:37
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Quick takeaways
- A 16-week training program must balance long threshold intervals with short, intense efforts to optimize race performance.
- Periodization is crucial for developing strength and power, organized into phases that progressively elevate fitness while preventing burnout.
Deep dives
Balancing Training for Different Race Types
Athletes face the challenge of balancing their training to excel in both long threshold (LT) intervals and short, intense efforts required for various race formats. Effective training involves identifying the right mix of hard training days, particularly for those competing in events like time trials and gravel races. A structured approach that incorporates both aerobic and anaerobic energy systems helps athletes develop the necessary endurance and power for their specific race challenges. For instance, athletes should focus more on extensive FTP intervals during the early phases of training and gradually transition to more intense anaerobic workouts as they approach competition.
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