All Spinervals Cycling workouts can be incorporated into any training plan to maximize performance.
To help you choose which workouts will be appropriate for your events, Coach Troy has compiled a list of Spinervals workouts he recommends for various cycling categories. These recommendations are based on the general ‘focus’ of each workout. Please note that all workouts will be effective in building your cycling fitness if used properly in a comprehensive training program.
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Improving Technique
All cyclists should spend a certain amount of their training time working on proper technique. Learning how to pedal efficiently is the key to improving all around cycling performance, regardless of your current ability and fitness levels.
To help improve your technique, Coach Troy recommends the following workouts:
Spinervals Competition 1.0 – No Slackers Allowed
Spinervals Competition 2.0 – Time Trial Special
Spinervals Competition 8.0 – Recovery and Technique
Spinervals Competition 11.0 – Big Gear Strength w/ Team Excel
Spinervals Competition 19.0 – Bending Crank Arms
Recovery Workouts / Easy Training Days
An important (and often overlooked) part of the performance equation is REST & RECOVERY. Spinervals addresses the need for cyclists to recover with workouts designed to be completed at a lower intensity and with the focus on technique, not effort.
Do these workouts on days you plan as recovery from your harder, more intense Spinervals workouts.
As recovery workouts or easy workout days, Coach Troy recommends the following Spinervals workouts:
Spinervals Fitness 1.0 – Ride Strong w/ Team Clydesdale
Spinervals Fitness 2.0 – Sweating Buckets
Spinervals Competition 8.0 – Recovery & Technique
Spinervals Competition 12.0 – Recharge
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 17.0 – Aero Base Builder II
Spinervals Competition 18.0 – Aero Base Builder III
Beginning Cyclists
For anyone just getting involved in a serious cycling program, Spinervals can help you improve your cycling fitness in leaps and bounds!
To get started, we recommend that you use our Spinervals FITNESS Series workouts and our Spinervals Competition “Recovery Workouts” until you are comfortable with the high intensity nature of interval training. After awhile, you’ll be ready to graduate to the higher intensity workouts found in the Spinervals Competition Series.
For beginning cyclists, Coach Troy recommends the following Spinervals workouts:
Spinervals Fitness 1.0 – Ride Strong with Team Clydesdale
Spinervals Fitness 2.0 – Sweating Buckets
Spinervals Fitness 4.0 – Lean and Mean
Spinervals Competition 8.0 – Recovery and Technique
Spinervals Competition 12.0 – Recharge
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 17.0 – Aero Base Builder II
Spinervals Competition 18.0 – Aero Base Builder III
Track Cyclists and Sprinters
All Track events require maximum power and strength. Short, explosive efforts in training will result in your ability to sprint with greater force and speed.
For success at Track racing and Sprinting, Coach Troy recommends the following Spinervals workouts:
Spinervals Fitness 2.0 – Sweating Buckets (recovery)
Spinervals Competition 1.0 – No Slackers Allowed
Spinervals Competition 3.0 – Suffer O Rama
Spinervals Competition 4.0 – Muscle Breakdown
Spinervals Competition 8.0 – Recovery & Technique
Spinervals Competition 11.0 – Big Gear Strength w/ Team Excel
Spinervals Competition 12.0 – Recharge
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 19.0 – Bending Crank Arms
Crit Racers
Criterium racing requires a combination of endurance, speed, explosive power and the ability to change speeds quickly. Crit racers must develop the ability to go anaerobic and then recover immediately, only to ‘jump’ hard again and wallow in anaerobic agony!
To maximize your criterium racing abilities, Coach Troy recommends the following Spinervals workouts:
Spinervals Competition 1.0 – No Slackers Allowed
Spinervals Competition 3.0 – Suffer O Rama
Spinervals Competition 5.0 – Mental Toughness
Spinervals Competition 6.0 – The Zoot Challenge
Spinervals Competition 7.0 – The UpHill Grind
Spinervals Competition 8.0 – Recovery & Technique (recovery)
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 11.0 – Big Gear Strength w/Team Excel
Spinervals Competition 12.0 – Recharge (recovery)
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 15.0 – Have Mercy, The Sequel
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 17.0 – Aero Base Builder II
Spinervals Competition 18.0 – Aero Base Builder III
Spinervals Competition 19.0 – Bending Crank Arms
Riding Up Hill Faster
Defying gravity requires that you create a better ‘power to weight’ ratio. Lightening up your bike and losing a few unwanted pounds of excess fat are both effective ways to ‘climb like a mountain goat’. The other part of the equation to becoming a faster climber is to increase your power output!
Coach Troy recommends the following Spinervals workouts to help you climb faster!
Spinervals Competition 3.0 – Suffer O Rama
Spinervals Competition 5.0 – Mental Toughness
Spinervals Competition 7.0 – The UpHill Grind
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 11.0 – Big Gear Strength w/Team Excel
Spinervals Competition 12.0 – Recharge (Recovery)
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 15.0 – Have Mercy, The Sequel
Spinervals Competition 19.0 – Bending Crank Arms
"Sprint Distance" Triathletes
Sprint distance triathlon's (12-18 mile bike legs) require maximum power output over a relatively short distance. For this type of racing, you need to perform short, high intensity efforts in order to increase your power output as well as longer 'tempo' efforts to increase your lactate threshold.
For success at this distance, Coach Troy recommends the following Spinervals workouts:
Spinervals Fitness 3.0 – Enter the Red Zone
Spinervals Competition 1.0 - No Slackers Allowed
Spinervals Competition 2.0 - Time Trial Special
Spinervals Competition 4.0 - Muscle Breakdown
Spinervals Competition 8.0 - Recovery and Technique (Recovery)
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 10.0 – Ride & Stride
Spinervals Competition 14.0 - Totally Time Trial
Spinervals Competition 15.0 – Have Mercy, The Sequel
Spinervals Competition 19.0 – Bending Crank Arms
"Olympic Distance" Triathletes, Duathletes and USCF Time Trialing
The Olympic Distance Triathlete has similar training needs as the pure cyclist preparing for the 40k Time Trial. The 'race of truth' requires maximum focus, strength and a high level of endurance. The key here is to build your lactate threshold and your tolerance to sustained discomfort over the 40K distance.
For success at this event, Coach Troy recommends the following Spinervals workouts:
Spinervals Competition 2.0 - Time Trial Special
Spinervals Competition 5.0 - Mental Toughness
Spinervals Competition 7.0 – The Uphill Grind
Spinervals Fitness 2.0 - Sweating Buckets (recovery)
Spinervals Competition 8.0 – Recovery & Technique (recovery)
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 10.0 – Ride & Stride
Spinervals Competition 11.0 - Big Gear Strength w/Team Excel
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 14.0 - Totally Time Trial
"Half Ironman” and “Ironman Distance" Triathletes, Long Distance Duathletes, Stage Racers and Touring Cyclists
The Half Ironman Distance and the Ironman Distance both require a clever combination of strength, endurance, patience and pacing. Ride too conservatively and you’ll be ‘off the back’ and out of contention. Ride too fast and you’ll be walking your ½ or full marathon.
Stage Racing Cyclists must have the ability to respond to attacks and then recovering over and over again over a long distance as well as recover sufficiently for the next day of racing.
Touring cyclist ride long distances at a steady pace sometimes covering hundreds of miles over several days.
For success at these events, Coach Troy recommends the following Spinervals workouts:
Spinervals Fitness 2.0 – Sweating Buckets (recovery)
Spinervals Fitness 3.0 – Enter the Red Zone
Spinervals Competition 2.0 – Time Trial Special
Spinervals Competition 5.0 – Mental Toughness
Spinervals Competition 7.0 – The Uphill Grind
Spinervals Competition 8.0 – Recovery & Technique (recovery)
Spinervals Competition 9.0 – Have Mercy
Spinervals Competition 10.0 – Ride & Stride
Spinervals Competition 11.0 – Big Gear Strength w/Team Excel
Spinervals Competition 12.0 – Recharge (recovery)
Spinervals Competition 13.0 – Tough Love
Spinervals Competition 14.0 – Totally Time Trial
Spinervals Competition 15.0 – Have Mercy, The Sequel
Spinervals Competition 16.0 – Aero Base Builder I
Spinervals Competition 17.0 – Aero Base Builder II
Spinervals Competition 18.0 – Aero Base Builder III
Spinervals Competition 19.0 – Bending Crank Arms
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