Matt Bottrill who races a Giant Trinity SLÂ for Drag2Zero, talks us through his Top 5 Training Sessions and how he uses power as part of his training routine
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Matt, who has won his last nine races, writes, Part two of my rider blog and I am revealing my top five training sessions I use these regularly as part of a programme set my my coach and sponsor Bob Tobin at cyclepowermeters.com.
My training is based on power which I have found is the best way of optimising my training and recovery time. If you are interested in racing and training with power and selecting the right power metre, the Tri Radar website has a great article about power based training and power meters.
Over the years, I’ve found the key to not letting your training get stale is variety. If you’re short on time and looking to add some variety to your training routine, then try riding on different roads or adding different intervals. My top 5 are detailed below.
Training Zones – Heart Rate (Based on 190bpm Max Heart Rate)
Recovery: 114 – Active recovery
Zone 1: 114 – 123 – Long steady rides of up to 6hrs
Zone 2: 123 – 142 longer rides of up to 4hrs
Zone 3: 142 – 155 – Medium intensity rides of up to 2hrs
Zone 4: 155 – 169 – Sweet spot up to 1hr intervals
Zone 5: 169 – 178 – Race pace & 10min – 20 mins efforts
Zone 6: 178 – 190 – Vo2 MAX 10 secs – 1 min intervals
Training Zones – Power
Zone 1: Active recovery
Zone 2: Endurance
Zone 3: Tempo including sweetspot
Zone 4: Threshold
Zone 5: Vo2 Max
Zone 6: Anaerobic capacity
For a much more indeath look at training with power, here’s a useful link to an Andrew Coggan article on TrainingPeaks.com
My Top 5 Training Routines
1 – Sweet Spot Training
The zone just below threshold, if you’re new to the sport try blocks of 10 minutes and if you’re really keen and fit you might even be able to do blocks of 1hr. But sweet spot is a great way of building your fitness.
20 mins warm up @ L2, 10 – 20mins @ sweetspot, 20 mins L2, 10 – 20 mins sweet spot then 20 mins cooldown.
Try this twice a week and you will be flying. (Try altering your cadence eg: 20 mins 100 revs, 20 mins 70 revs, to add variety)
2 – Micro burst intervals
Warm up 20 mins, 20 mins – 1hr @ Level 2-3, but then every 5 mins do a max interval of either 10-20-30secs – or if you’re super fit 1 minute sitting in the saddle riding as fast as you can, 20 mins cool down.
This session is great for increasing you lactic tolerance.
3 – Threshold intervals
10 – 20 mins to better you time trialing & top end power.
20 mins warm up, 10 – 20 mins @ level 5, 20 mins recovery, 10 – 20 mins @ Level 5, 20 mins cool down – if that’s too much do 3 x 10 mins @ level 5 with 10 mins recovery
4 – Sub threshold power intervals
1 – 4 mins level 5 – 6 – Vo2 Max
Warm up 20 mins then do 4 x 4 mins if fit or 1 x 4 mins if not so fit @ level 6 with 5 mins recovery between each, 20 mins cool down
5 – Power based intervals – for increased strength
Find a climb of around 4 – 5 minutes.
20 mins warm up high cadence, don’t concentrate on power or heart rate, start the climb at 70 revs, eg 53 x 17, then each minute drop it down one sprocket, descend the climb and repeat, keep doing the intervals until you can’t take anymore!
My week in Training (based on power)
Monday – 2hrs Level 2
Tuesday – 15 mins L2, 1hr sweetspot, 15 mins recovery
Wednesday – Rest
Thursday – 20 mins warm up, 4 x 4 minute level 5 intervals
Friday – 15 mins L2, 1hr sweetspot, 15 mins recovery
Saturday – Race
Sunday – 90mins Level 1-2 recovery ride.
Have your say on what you think about Matt’s training routines and ask him your questions on the Giant Facebook Page.
Other Results on VeloUK (including reports containing results)
- Features, Reports, Results
- Crit Result: Odd Down Winter Series 3
- Crit Result: Velo29 Winter Series 3
- Track Result: Premier Division Manchester Track League #4
- Team Feature: Hutchinson/Brother UK
- Events: Spring MK Bowl Circuit Series
- Crit Result: Full Gas Winter Series (LVVP #13)
- Events: RCR Fatcreations Road Race
- Team News: DAS Handsling Women’s UCI Team
- News: GB for European Track Championships
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- CX Result: NWCCA CX League Round 9
- CX Result: London/SE CX League Rd 10
- CX Result: Wessex CX League Rd 13
- CX Result: Eastern Cyclo-Cross League 11
- CX Result: East Kent CX League 5
- British Track Championships: Day 3 Report
- Track Results: British Track Championhip Results (para)
- Track Results: British Track Championship Results (M)
- Track Result: British Track Championships Results (W)
- British Track Championships: Day 2 Report
- Q&A: Sophie Lankford (Alba Team)
- Team Feature: Sam Watson’s Journey to WorldTour
- News: Rayner Foundation’s Gateway Project
- News: Star Names Sign up for Saint Piran 05/03 Team
- News: 58th Perfs Pedal RR
- Track Result: Premier Division Manchester Track League
- News: GB Team for CX Worlds
- Team News: MAS Design – Fensham Howes Junior Team
- 2022/2023 National Trophy Cyclocross Series Final Standings
- EVENTS: The Peaks 2 Day p/b Giant Sheffield
- TEAM NEWS: Kalas Motip Race Team for 2023
- Team News: Rotor UK Sponsor Team AT85
- CX Result: Leicestershire Cyclo-Cross League Rd 7
- CX Result: Wessex CX League, Rd 12
- CX Result: Eastern Region CX League Rd 10
- Q&A: Vicky Smith (Alba Development Road Team)
- Track Result: First Division Manchester Track League
- Track Result: Premier Division Manchester Track League
- Crit Result: LVYCC Winter Races 1
- British Track Championships Jan 26-29
Other News on VeloUK
- Team Feature: Hutchinson/Brother UK
- Events: Spring MK Bowl Circuit Series
- Events: RCR Fatcreations Road Race
- Team News: DAS Handsling Women’s UCI Team
- News: GB for European Track Championships
- Q&A: Sophie Lankford (Alba Team)
- News: Rayner Foundation’s Gateway Project
- News: Star Names Sign up for Saint Piran 05/03 Team
- News: 58th Perfs Pedal RR
- News: GB Team for CX Worlds
- Team News: MAS Design – Fensham Howes Junior Team
- EVENTS: The Peaks 2 Day p/b Giant Sheffield
- TEAM NEWS: Kalas Motip Race Team for 2023
- Team News: Rotor UK Sponsor Team AT85
- Q&A: Vicky Smith (Alba Development Road Team)
- British Track Championships Jan 26-29
- Event News: Midlands handicap league returns in 2023
- News: Alba DRT Riders Inspired to Step Up
- Race Dates: Track Events 2023
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- News: Wightlink-Wight Mountain CRT Report
- Events: Velo Club St Raphael Time Trial
- Startlist: British Cyclocross Championships 2023
- BRITISH CYCLOCROSS CHAMPIONSHIPS 2023
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- Dave Rayner Fund Supported Riders
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