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!
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Periodization and Planning
- Plan training around your main competition, working backward from the race date.
- Prioritize a 16-week plan with distinct phases for optimal results.
Base Training
- Start with extensive FTP intervals at 91-100% FTP for three weeks, two times per week.
- Follow with intensive FTP work at 100-110% FTP, focusing on power production.
Build Phase
- Include extensive anaerobic or VO2 max intervals (106-125% FTP) for three weeks.
- Reduce volume to manage stress as intensity increases.