For who?
For endurance
Riders aiming to take on long-distance sportives or simply to build their endurance capabilities.
Determination!
Fitter, leaner and faster for long-distance events lasting over five hours. The structured sessions will help you improve your climbing, speed and endurance, enabling you to tackle epic challenges with confidence and determination.
This plan will build your aerobic base and improve your aerobic capacity. It targets those aspects of performance that increase endurance and the ability to complete longer events strongly and confidently.
A good level of base fitness — you’ll have cycled consistently, three or four times a week, over the previous six months leading up to start of structured training.
The training is divided into two five-week blocks with training targets within each block.
- The initial phase is focused on building muscular strength and developing cadence, which in tandem boost fatigue resistance and reduce muscular fatigue.
- In the next phase, volume is increased to enhance aerobic fitness by stimulating greater mitochondrial biogenesis (production of mitochondria — the powerhouse of the cell), enhanced capillarisation in the muscles (blood supply), and the development of slow-twitch muscles fibres. The low-intensity sessions help train the body to more efficiently use fat as a fuel source, while the higher aerobic efforts, in sweetspot and tempo ranges, improve economy.
Weekly volume:
8-10hr per week
- Alternative training sessions off the bike help develop muscle groups that are not used in cycling, so as to continue building endurance while reducing the likelihood of injury as the training load increases.
Contact for workout / training!
Other trainings!
For Begginers
Rider who are relatively new to the sport and who are would like to improve their fitness and overall health.
Power!MTB/Road Racing
For anyone getting started in racing who wants to reach a peak fitness for targeted road events of 60-120km, Or mtb marathon.
Power!For endurance
Riders aiming to take on long-distance sportives or simply to build their endurance capabilities.
Power!