Sweet Spot Training (SST) is used to consolidate, or solidify, the varied types of training seen in a typical structured training plan. The idea being that an athlete can use SST to strengthen the base upon which all varied abilities are built on (aerobic endurance, VO2 max intervals, anaerobic bursts, neuromuscular bursts, etc.).

By following a properly structured training plan, you can implement a mix of training to improve your abilities in a number of ways and then use SST to provide a better base of support to bring about higher muscular endurance / strength endurance / aerobic strength. All of which means essentially the same thing: a newfound ability to sustain a higher FTP for a longer duration.

But what exactly are those benefits? Increased fat metabolism via greater mitochondrial proliferation, increasing capillary beds within muscle tissue to bring more fuel to the working muscle, higher quantities of aerobic enzymes to break down fat as a primary fuel source, the list goes on.

WHY ARE THESE TRAINING PLANS SO CHEAP?
Relatively speaking, cycling has a high cost of entry in terms of equipment required, insurance, licence / race entry fees, training software, training applications and indoor training equipment. Elitism is prevalent in cycling. Cultural conditioning and economic circumstances should not be a barrier to personal improvement and mental wellbeing.

As such, the costs of these training plans have been set with inclusion and accessibility as the highest priority.

Everybody matters.

SCIENCE-BASED PERIODISED WORKOUTS
This periodised training plan, and the workouts contained within, have been developed using tried and tested methodologies based on the fundamental principles of exercise physiology and use over-under intervals and ramps to increase athlete engagement and break the monotony of sitting on a single power number for any particular duration.

Each workout includes information on the metabolic system they impact and aims to familiarise you with the interplay of the ATP and phosphocreatine (ATP-PC), anaerobic glycolytic and aerobic pathways (tricarboxylic acid cycle , electron transport chain and beta oxidation).

TSS-BASED WORKOUTS
Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session.

The workouts contained within this plan are based on intensity, rather than the volume, as the most accurate method of predicting acute training load (fatigue), chronic training load (fitness) and training stress balance, these three key training makers commonly referred to as ATL, CTL and TSB.
Weekly TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 4 duration of this training plan.

TRAINING PLAN COMPATIBILITY
Every workout is created using TrainingPeaks Workout Builder which facilitates export to Zwift, TrainerRoad, a Garmin or Wahoo head unit or a companion app of your choice.

QUESTIONS?
I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.