Speed and how to achieve it: An Evening With Bob Hayward

You werenʼt at the Stevenson Centre on 29 November? Your time-trial placingʼs may suffer as a result! Those who were there had a logical fact-based presentation from Bob Hayward, ETTA coach, which apparently virtually guaranteed we could all cycle faster as a result of a structured training programme taking no
more than 6 hours a week, including time-trialling time.
These were the basic theories; Set objectives for the year (which must be realistic) Establish a phased training programme, designed to peak no sooner than mid-way through the time-trial season.
Six hours training a week (up to half on a turbo trainer permissible)
The key to riding faster time-trials is training to ride faster than your current fastest time-trial average speed (fairly obvious when pointed out)
In more detail:
Phased training programme: – start date can be varied to suit individual season requirements.
Basic/Specific phases:
Ideally 2x 1.5hr + 1x3hr or 4×1.5hr periods per week. Known as endurance session; typically, for 3hr ride, start ride for 30min in high gear (70revs), then 15sec sprint in 52×15/16 gear, then main ride section for 90mins in low gear, spinning at 100+revs, then end section of 60mins in high gear (70revs), with 15sec sprint in 52×15/16 gear halfway through this. This should all be at “conversation pace”, except the sprints; should also be at your own pace, not that of others.
Transition phase:
Ideally, 4×1.5hr sessions (3 on consecutive days, with 2day break before timetrialling) first session, speed splits training; 15mins low gear, 15mins intervals training, 60mins low gear, again “conversation pace”. The speed splits intervals training is made up of short bursts of speed with recovery intervals; see table
below.
Interval. % of t/t spd. Recry. No. Name
10 min 105 2 min 2 Split 10
5 min 107 2 min 2-4 Split 5
3 min 110 3 min 2-6 Split 3
1 min 115 1 min 2-5 Lactate
15-30sec 125 4 min 4-10 L Sprint
sprint
5-10sec 130 2 min 4-10 S Sprint
burst

Second and third training sessions; endurance training as in Basic/Specific phase.
Fourth session; time-trialling!
Season phase:
Ideally, 4×1.5hr sessions (3 on consecutive days, with 2 day break before timetrialling) first session, speed split intervals training as Transition phase second session, endurance training as in Basic/Specific phase third session, speed sprint interval training as table above.
Fourth session; time-trialling!
General:
Have an easier week every 3 or 4 weeks! Riding to work regularly is excellent background work. If you miss some training through tiredness, donʼt add extra training to catch up. Recovery times decrease as you get fitter (it says here!)
Increase work-rates gradually and progressively.
All in all, this was an excellent session, with itʼs basic assumption that anyone could improve t/trial times with structured training. My personal target is a sub 28m on the Sudbury 10 – if thatʼs achieved, the assumption is proved! For those who werenʼt able to attend, itʼs possible Geoff Morse may have copies of the handouts
provided.

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