by Will Frischkorn, Team Garmin/Chipotle Professional Cycling Team

The last time I wrote was in the middle of December, and while the time from then to now flew by, it’s a completely different time of year in terms of training. Then I wrote of skiing, hiking, lifting, running - of being a well-rounded athlete with time on the bike simply a component. Now I’m 2 weeks away from racing in Quatar, and it’s all about the bike.

Obviously different people are in vastly different places in their training, with varied race programs and goals. I’m starting up with the goal of having fitness to a level where a race like Quatar can be absorbed and used as a huge leap forward in preparation for the few months of classics ahead. Not fit enough, and it could be a way to dig a hole that could take weeks to climb out of; too fit, and that top end could be wasted now with, for me, more important races to come.

Until the last bit of December the focus remained on just being an athlete. I logged some solid Ks on the Nordic skis, ran, hiked, swam, and simply played. Time in the gym became very, very focused and transitioned from adaptation into a mix of high-rep sets followed by max weight. On the bike I started adding more strength work; lots of seated and standing starts, good chunks of low cadence work, settling in at around 300 on the PowerTap and grinding out time at 55-60 rpms, and then doing short, still low-cadence bits at 350-400. Then the last week before Christmas, and a break to sunny Mexico with only the mountain bike, I put in some hours - 25ish on the bike plus gym and xc time - but moderate still compared to what will come in the few weeks ahead.

After a little break over Christmas it was time to start attacking the threshold, beginning well below, in the tempo type range. Especially here in Colorado it pays dividends to stay low on the LT curve. Once you cross your threshold the amount of time you can train at intensity drops exponentially. Stay below, however, and you can log some hours. For me we start the tempo efforts in the 300 range, slogging up long climbs here when possible, hitting the flats when it’s too cold. In a couple of days I head over to Spain for a training camp. This first camp of the year is a time to both log hours in the saddle, but to start bringing in intensity in a controlled setting. Some solid climbing and LT work will most likely be a base, but sprint drills will hit the super-max side, and with a team time trial in Quatar and the focus that those are for the Garmin team we’ll surely be putting in many hours spent in formation.

Then it’s on yet another flight and towards Quatar! Once the season begins the focus of training shifts back to recovery, and then touching the elements neglected in racing: LT, tempo, efficiency, and the occasional bit of top-end. More details on that front to follow down the line. Best of luck as your season starts up!

Will