Dirty_dishesI love to read and learn everything I can about endurance sports. A few seasons ago I picked up “Training and Racing With A Power Meter” written by Hunter and Coggan. In this book I learned of a new type of workout, Workouts (KS). These workouts were very different from what I had been use to.

I had been use to focusing on 1 maybe 2 training factors in a workout where a KS workout might incorporate 3 or even 4 training . I had always understood that athletes should work 2-3 weaknesses in the off-season and focus on strengths during the race or season.

In my experience just focusing on one aspect of training can lead to lopsided results. What was once a weakness becomes a strength and what was once a strength becomes a weakness.

We as coaches try to balance this lopsidedness by providing a series of workouts based on goals, objectives, schedules and test results.

There are also the older ways of training such as just more and racing into your . While these methods are no longer as popular due to constraints on time to train we can still use these ideas if we apply them to a KS workout.

So what would a KS workout look like

A KS Workout should provide several training that would apply to the style of or discipline of racing you specialize in. So if you are preparing for a hilly century the workout needs to incorporate several force , drills and tempo ranging from 3 minutes up to 10 minutes with in a long ride. For a crit racer a KS workout would include a mix of drills, threshold ending in some explosive such as a burst, jump, sprint or some combination of all 3. For multisport athletes their KS workouts might include for the bike and run a mix of drills, lactate threshold , force and tempo drills.

What does a KS workout accomplish

A KS workout can addresses specific training and are prescribed in such a manner to an athlete to provide training stress that leads to a desired physical adaptation. The training stress provided should mirror as close as possible the stresses that he or she will face in events or competition.

When are KS workouts scheduled

A KS workout are usually schedules during the build and race/ phase of a structure training plan. These workouts require that all of base training be completed prior to build due to the training stress. The KS workouts also help prepare athletes mentally to deal with the stresses of competition and by giving them a mix of training situations at doses of stress slightly less than they would have at an or race.

How often should a KS workout be performed

In the 6-8 weeks leading up to to your first priority race and season you may want to schedule 1-2 of these a week. The training stress of some these KS workouts can be strong enough to require up to 2 days before an athlete is fully recovered! So don’t schedule a “moderately hard” workout the day after a KS workout. You will regret it if you do!

Can you give me an example of KS workout

Here is an example for a cyclist who needs to develop their leg speed.

Total time 1.5 hours

  • Warm up 15 minutes
  • 1st set of  One Legged Drills 1 minute each side for 10 minutes (Easy to moderate pace)
  • Easy spin for 3 minutes
  • 2nd set Fast Pedal Ladder. 00:10:30 minutes (NO BOUNCING IN THE SADDLE)
    • 30 seconds pedal at 90 RPM
    • 1 minute spin naturally
    • 1 minute pedal at 95 RPM
    • 1 minute spin naturally
    • 2 minutes pedal at 100 RPM
    • 1 minute spin naturally
    • 3 minutes pedal at 110 RPM
    • 1 minute spin naturally
  • 3rd set – Spin Ups 2 sets of 5 00:20:00 minutes (over the course of five minutes spin up to the highest possible in )
    • 5 spin ups in five minutes or one per minute soft pedal between each interval
    • soft pedal for 5 minutes
    • 5 spin ups in five minutes or one per minute soft pedal between each interval
    • soft pedal for 5 minutes
  • 4th set – Super Spins 2 sets of 5 intervals 00:20:00 minutes (over the course of five minutes spin as fast as you can for 10 revolution of your right pedal w/o bouncing in the saddle)
    • 5 Super Spins in five minutes or one per minute soft pedal between each interval
    • soft pedal for 5 minutes
    • 5 Super Spins in five minutes or one per minute soft pedal between each interval
    • soft pedal for 5 minutes
  • 5th set – High 2 sets of 5 minute intervals for 00:20:00 minutes (Over the course of 5 minutes maintain a of 110 or better in the aero position with out bouncing in the saddle)
    • One High Cadence TT for  five minutes
    • soft pedal for 5 minutes
    • One High Cadence TT for  five minutes
    • soft pedal for 5 minutes
  • Cool down by soft pedaling for the balance of time.

A not about the above workout. It should be done with light gearing and should not be done by cyclists that have knee, IT band and hip flexor injuries!

Need some Workouts in your training plan?

If I coach you and you have been with me for awhile you will be getting some. If I do not coach you contact me to discuss how you can utilize one of out upcoming new developmental training plans to help you reach your goals.

Until the next article Train Smarter Not Harder!

Coach Rob