Hotchillee Spring Sizzler Training Plan Weeks 1-4
If you’re signed up for one of our 2023 events, now is the time to emerge from your winter hibernation.
This 16-week plan is focussed on three key sessions each week, is perfect for time starved cyclists, is great for all levels of rider and it starts next week.
The midweek sessions are indoor trainer based as we’ve found, even though into the spring, that quality indoor workouts are the most time efficient and flexible way to build your cycling fitness.
The workouts and plans have been created by our in-house coach Nikalas Cook - former coaching consultant at British Cycling, author of the Road Cycling Performance Manual, Hotchillee Ride Captain and regular Ride Leader on the Hotchillee Gain Train.
Hotchillee Premium members will also have full access to Nik’s knowledge and support on the #training_plans group on the Hotchillee companion app .
How it’s structured
The Hotchillee Spring Sizzler Training Plan is structured around two quality weekday indoor sessions and a longer flexible endurance ride at the weekend.
The first weekday session is the Structured Workout for that week. The simplest way to complete this session is to join our WOT (Watts on Tuesday) ride at 1830 every Tuesday on Zwift or the equivalent session on Wahoo RGT.
The second weekday session is the Hotchillee Gain Train. Rolling from 1830 every Thursday on Zwift, it’s a paced/led Hare and Hounds ride that’s a proven fitness booster. This is also an official Zwift Event and, with B, C and D groups and a spicy finish, it’s suitable for all levels.
If you’re not on Zwift, Tuesday’s workout session will be repeated on Thursday evening at 1830 on Wahoo RGT.
You’ll be able to find the joining links for these sessions (and other virtual rides) on the #virtual_rides channel on the Hotchillee Community App
The weekend endurance ride is flexible and what you do exactly depends on your level, riding whim - gravel, road, MTB or indoor and, of course, the weather. There will be regular Hotchillee IRL rides so keep an eye on the Ride and Events Calendar
From March we’ll also be re-launching our No-Nonsense London - Paris 20-week Training Plan and there’s no reason why you can’t follow the midweek sessions of the Spring Sizzler with the weekend ride suggestions of that plan.
What if I can’t make the times of the Zwift or RGT rides?
You can simply download the .zwo workout file and use/ride as a Custom Workout at any time on Zwift or RGT.
https://www.zwiftworkout.com/how-to-import-a-custom-workout-on-zwift
https://support.wahoofitness.com/hc/en-us/articles/4855679964690-Workouts
The workouts files will be available to download from the #training_plans channel on the Hotchillee Community App and from blogs on the Hotchillee website.
Are three rides enough?For the vast majority of riders, this sort of structure done consistently will deliver significant training gains - quality definitely trumps quantity for training smart and staying healthy and motivated.
If you do consider yourself to be a more advanced rider, you could repeat that week’s workout on a Friday or a Saturday or add in extra rides/events/races. Just make sure that whatever extra you do aren’t “junk miles” and don’t impact on the quality of or your recovery from the key sessions.
Weeks 1-4
Week 1 starts 30th January and the focus of the first four weeks is Big Gear/Low Cadence Work.
Big Gear/Low Cadence work is effectively strength training on the bike, lays the foundations for a strong and stable pedal stroke and should be part of any training plan.
The key to getting the intended gains from these sessions is to stick to the cadence targets. Don’t “cheat” the efforts by spinning faster - grind them out!
This workout builds progressively from week to week.
Week 1: 30/01
Grind 1: 56 TSS
Week 2: 06/02
Grind 2: 59 TSS
Week 3: 13/02
Grind 3: 65 TSS
Week 4: 20/02
Grind 4: 68 TSS
For more information about Hotchillee Premium membership check out our member benefits page.
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Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.
Website: www.aeightbikeco.com
Instagram: @aeightracer
Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine - not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.
Twitter: @nikalascook
Instagram: @nikalascook
Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.
Website: www.purebodybyadele.co.uk
Instagram: @purebodybyadele
