Equipe Flamme Rouge  

Sweet Spot Session

sweet spot

Perfect place for a Sweet Spot Session
Chris Stephens ~ riding through Flanders in the spring.

When & Why?
These sessions can be used at different times of the year to elicit different outcomes.  The main reason I use them, is as a mid-week CTL (Chronic Training Load) top-up.  They are a good way of adding load, without adding extra fatigue, because the intensity is kept low. 

Our "main" training inducement sessions are Tuesdays and Thursdays.  Doing these on a Wednesday will help flush the legs from Tuesdays intense session and loosen them for the intense session to come on Thursday!

So don't "smash 'em"!

Where?
Sweet Spot Sessions can be ridden on the road or turbo.  As always, you get better consistency on the turbo, but when the weather's good, who wants to be indoors? 

If outdoors, just find a steady, flat, "protected" road or circuit.  If it's an exposed route that's windy, try to undertake the majority of your ride with a tail wind. 

Remember, the outcome of these sessions is to add training load, it's not necessarily a de-facto "training session"

How?
Take a gentle ten minute warm-up to loosen the legs, bring the heart rate up and get yourself firing on all cylinders. 

When you're ready, ease yourself in to the session by taking a minute to slowly ramp up to around 85-90% of FTP (Functional Threshold Power). 

The effort should be brisk, but not race pace and breathing should remain shallow and regular.  You should feel you have an extra gear available should you want to; but for this session, you don't want to.

Just hold that level for twenty minutes, then cool down and go home. 

Job done.

Power File...

sweet spot session

This is a perfect power (yellow) and heart (red) trace for a sweet spot session
green is cadence

The chart above shows the sweet spot effort only, there is no warm up or cool down.  As you can see, everything remains as calm as can be.  This is a "nice" session.

tempo chart

You should be at the top end of your tempo power/speed without straying in to threshold territory.  remember, this is ridden at 85-90% of your sixty-minute, threshold effort.

Session Schematic

sweet spot

Warm up, twenty minutes effort, cool down.  Sorted...

Here's a little more info on this session.




The Self Coach Manual...
Contains over 60 pages of drills, sessions, information and everything you need to get you race ready and higher up the finishing order than you now are.  For the price of a training tub you can transform your season, winter or just bike riding pleasure, by taking your fitness to new levels.

The pages here, contain quite a few of our world famous drills, but only a "vanilla" version of them.  Your own, personalised Self Coach Manual contains much more than all the drills, all their variants.  All you have to do is decide which ones you want to use, and in what order.  It's that simple. 



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