Spent this season doing club runs and sportives and would like to start racing next season. My main goal is to move to Cat 3. Mostly will be doing crits, Hogg Hill, Hillingdon, Crystal Palace. But would also like to try a few road races and maybe ride on the track.
I think that I am lacking explosiveness and power and would like to improve during my winter training. *
What I have in mind so far is this on weekly basis :
1x 2-3 hour ride on a road bike to maintain endurance.
5x Commute to work on a fixed bike (13km each way)
1xWeights. Squats, lunges, deadlifts. Low weight 12-15 reps 5 sets first few weeks. Gradually increase weight/reduce reps 8-10 reps, 3-5 sets.
1xAbs/lower back exercises + stretching.
2xTurbo (1hour).
Should I do less/more of any of the above?
Should I add something else?
What should I be doing on my Turbo to improve power considering all of the above?
Am I getting reps/sets right?
What training plans do others have?
Sorry, many questions but I am very new to all this.
Many thanks.
*I have noticed this during club runs/sportives this summer. I am comfortable with moderate gradient hills (Toys Hill, Box Hill, Ditchling Beacon, Beachy Head) where I can get into rythm and pedal my way up seated, staying just under my max heart rate (180-190bmp max is 195).
But I am shit at steep but short hills which require explosive climbing out of the saddle (Brasted, Yorks Hill, Toys from the steep side). I am also finding it hard to build up speed fast (spin big gear fast).
personally i would say dont bother with the gym, the time spent there would be better spent doing something on the bike like a starts/accelleration session.
personally i would say dont bother with the gym, the time spent there would be better spent doing something on the bike like a starts/accelleration session.