Thanks for choosing SEMIPRO. This guide will help you get the most out of your training and make effective adjustments when needed.
Before diving into the plan, it's essential to establish your CP, as most of your training will be based on this metric. CP reflects your sustainable power over time, determined through a series of all-out efforts at various durations. To accurately determine your CP, perform a set of max efforts: one in the 3-5 minute range and another in the 12-20 minute range. This approach captures your true performance across different durations.Avoid using estimated CP values from apps like Garmin or Strava as they can be unreliable. Instead, use these efforts to calculate with a CP calculator, setting a solid foundation for your training.
Training zones are set based on CP, allowing for more personalised intensity targets that reflect your current capabilities. Numbers are important, but your sensations matter too. Adjust your CP by 5-10 watts if your sessions feel consistently too easy or too challenging. The goal is to stay dialled into the effort and make adjustments as needed. The Training Zones we use are called SEMIPRO POWER and are listed in your TrainingPeaks account.
Training zones are set based on CP, allowing for more personalised intensity targets that reflect your current capabilities. Numbers are important, but your sensations matter too. Adjust your CP by 5-10 watts if your sessions feel consistently too easy or too challenging. The goal is to stay dialled into the effort and make adjustments as needed. The Training Zones we use are called SEMIPRO POWER and are listed in your TrainingPeaks account.
Intensity Zones Based on CP:
- Recovery: Light aerobic 40-54% of CP. These should feel effortless.
- Endurance: Steady pace at 55-74% of CP. This is conversational intensity
- Tempo: Moderate effort targeting 75-89% of CP. Pushing just below threshold.
- Threshold: Intensive aerobic effort at 90-105% of CP. Hard sustained effort.
Choosing suitable terrain is crucial for effective training. For endurance rides, look for flat or rolling routes where you can maintain steady power within your endurance range. Use your gears to keep your power smooth—shift down on climbs and up on descents to stay in the zone. If the route is hilly, it's fine to exceed or drop below your target briefly, but aim for a consistent overall effort.For interval sessions, seek out climbs with steady gradients or flat, uninterrupted stretches of road. These environments allow you to focus fully on maintaining target power, whether you're working indoors or outdoors. Lactate clearance intervals are best on long, shallow climbs where you can balance the ‘over’ and ‘under’ efforts effectively.
Life happens, and your plan should adapt with it. If you have extra time, extend your endurance or interval sessions with additional Zone 2 riding. If you're short on time, focus on maintaining the quality of your interval and endurance rides—the core sessions of your plan. Shorten warm-ups and cool-downs to around 10 minutes if necessary, but avoid cutting the main intervals themselves.When returning after a break, ease in with a light aerobic ride that includes a few harder efforts. For breaks up to a week, resume where you left off but start with a gentle re-entry session. After longer breaks, go back 2-3 weeks in the plan to re-establish your training rhythm.
Short breaks, such as a few days off, require a simple restart with a light aerobic ride. For longer breaks, resume your plan where you left off, beginning with an easy session to get back into the groove. Don't rush—focus on consistency and rebuilding your momentum gradually.If you've been unwell, it's critical not to rush back. Don't try to compensate for missed sessions; ease back in to avoid lingering symptoms or setbacks. Full recovery before resuming hard training is key to regaining your form effectively.
Strength training is an essential complement to your athlete development. Aim for 2 sessions per week to build strength or one session per week to maintain during peak cycling phases. Pair strength training with interval days to consolidate fatigue and keep recovery days focused purely on rest and easy efforts. Start conservatively, particularly if you're new to strength training, and gradually increase the load to avoid excessive soreness disrupting your cycling sessions.
Racing During the Plan: For lower-priority races, replace one interval session with the race effort. Include a proper warm-up on race day and a short, light ride the day before to keep your legs primed. Follow the race with a recovery day to reset.
Group Rides: If group rides are harder than Zone 2, count them as one of your interval sessions. Balance this by reducing another high-intensity workout that week to avoid overloading your system. Maintaining a balance of intensity is essential for sustained progress.
Training with Limited Time: When time is tight, consistency is your best ally. Short, focused sessions can deliver great benefits if done with intent. Keep recovery intact—it's as crucial as the hard work in driving performance gains.
