Ready to get faster on the bike in just 30 days? This episode breaks down a complete, structured training block designed to boost your sprint power, built on insights from over 1,000 podcast conversations with world-class coaches. You'll learn exactly how to set your training zones, structure your week, and execute sessions with purpose—plus why this plan works as a foundation you can repeat and progress.
Key Takeaways
- Set your training zones using a 20-minute FTP test with negative-split pacing (building effort through quarters), then plug your average power into the free zone calculator at Roan Cycling to get personalized zones
- Each training session needs one primary adaptation focus—don't mix sprint, threshold, and tempo work in the same session; this 30-day block prioritizes sprint power with two dedicated sprint sessions per week
- Sprint sessions demand 'pure violence'—visualize a ticking dynamite fuse, set your posture with purpose, and explode through the pedals with maximum force; apologetic efforts won't produce results
- Follow a 4-week block structure where weeks 1-3 build progressively (increasing weekend endurance ride duration) and week 4 is a decompression week to absorb training before testing sprint power again
- Don't repeat the same 30-day plan indefinitely or you'll stagnate; this is Block 1 (sprint focus), followed by Block 2 (VO2), Block 3 (threshold), and Block 4 (event-specific), each building with progressive overload
Expert Quotes
"Sprint sessions are about pure violence—you need to pair visualization with a sprint session. You can't just turn up and apologetically execute your sprint sessions. You need to execute your sprint session with purpose, with drive, with focus."
"In the last minute you need to go till you see Jesus."
"The idea of having week one, week two builds on that, week three builds on that, week four is a decompression week to absorb your training."