Winter Training for Cyclists
Structured, coach-led, time-efficient, highly effective, science-based training that will enable you to:
Raise your aerobic fitness (VO2max/FTP)
Improve power (watts)
Build cycle specific strength
Our Winter Training for Cyclists programme has three unique six to eight week blocks. Each coach led and science based. We offer two styles of performance classes in the winter:
VO2max/HiiT classes feature top-end power intervals, drills and sprints, designed to boost your aerobic capacity and power output. Often neglected over the winter, this type of training (once a week) is scientifically proven to place you in better shape going into next spring.
Threshold/Endurance/Tempo classes are smoother with steady power zone training for building mid-range power and endurance, to climb easier, ride faster and go the distance. One or two of these sessions a week are recommended .
Autumn Nov- Dec
Lay the foundations
A six to eight week progressive programme to:
• Build the intervals (overload and progression)
• Improve biomechanics (injury prevention)
• Develop neuromuscular communication (cycle efficiency)
• Learn to endure (stamina)
• Prevent detraining (higher base from which to build in the spring)
Benchmark yourself with a Threshold 45min test ride. Look out for dates on our timetable.
Winter Jan-Feb
Build your Functional Threshold Power
January in the Cave at EVO means only one thing….FTP build!
Our uniquely designed (and now legendary) coach-led FTP build programme runs for eight weeks. It starts with TA’s (aka The Professor) classic Threshold 60min class.
Each week we add three watts to your FTP, with the aim of improving your threshold power by 12-15 watts over the course of the programme.
TA will analyse your performance and provide feedback. Last year, the average improvement was a staggering 17 watts. Book on the same bike and commit to each week for maximum benefit.
Spring March-April
Get event ready!
Creative coach-led classes that focus on Sportives, such as Ride London100, Etape du Tour, and charity rides. Tackle iconic climbs such as Alpe D’Huez and Col du Galibier.
Our event ready classes focus on:
• How to pace using power zones
• How to pace without a power meter and/or a heart rate monitor
• How to recover at tempo
• When to recover at zone two
• How to transition smoothly when in a pace line or group
• When to stand on climbs
• How to cope with headwinds
• How to ride efficiently out the saddle
• How to climb with ease
• How many matches you can burn!
Check the timetable for more details.
