Fall Semester Starts November 2nd 2020
Final Exam is in April 2021
Objectives
Improve Your Cycling Fitness
- Create the PowerTrain Zones, the most effective cycling zone system for growth and performance.
- Develop a deep endurance ability for long rides and events.
- Create a higher and wider range threshold ability for stronger climbing, pulling in breakaways, and solo efforts such as time trialing.
- Build an explosive ability to attack, surge, close gaps, or ride accelerate better than ever.
Improve Your Cycling Performance
- Develop a more efficient and powerful pedal stroke.
- Create and learn how to execute a wide range of cadences to become faster and more efficient.
- Learn how to match PowerTrain Zones with the right terrain.
- Improve your pedaling technique.
- Learn how to produce more speed through just technique, not extra effort.
Results
- Reach a new level of cycling fitness matched with your next level of cycling performance.
- Minimize the amount of time you spend training and while maximizing your fitness results.
- Create a fitness foundation that withstands winter disruptions such as illness, holidays, and lack of time.
- Enjoy a new level of fitness this spring that will set you up for your best cycling season ever.
Monthly Overview
Month 1: November – Set the foundation
(Learn the system and process)
Week 1: Baseline testing and create the 11 PowerTrain Zones
Week 2: Learn the uses of PowerTrain Zone Groups (Endurance, Threshold, and Explosive)
Week 3: Discover and start using the five Key Execution Skills of Cycling Performance
Week 4: Recovery Week
Month 2: December – Create the Opportunity
(Increase your potential to grow into)
Week 1: Create Endurance Zone Opportunity with Execution Skill Work
Week 2: Create Threshold Zone Opportunity with Execution Skill Work
Week 3: Create Explosive Zone Opportunity with Execution Skill Work
Week 4: Recovery Week
Month 3: January – Evolve with Growth
Week 1: PTZ Growth Week 1 with Execution Skill Work
Week 2: PTZ Growth Week 2 with Execution Skill Work
Week 3: PTZ Growth Week 3 with Execution Skill Work
Week 4: Recovery Week
Month 4: February – Evolve with Growth
Week 1: PTZ Growth Week 4 with Execution Skill Work
Week 2: PTZ Growth Week 5 with Execution Skill Work
Week 3: PTZ Growth Week 6 with Execution Skill Work
Week 4: Recovery Week
Month 5: March – Next Level Arrival
Week 1: Endurance Zone Breakthrough
Week 2: Threshold Zone Breakthrough
Week 3: Explosive Zone Breakthrough
Week 4: Threshold Zone Breakthrough
Month 6: April – Season Race / Event Prep
Week 1: Watt Transitioning Inside > Outside
Week 2: Threshold Zone Breakthrough
Week 3: Explosive Zone Breakthrough
Week 4: Boulder Celebration