Sprint-Cyclist-Training-Program

	B	C	D	E	F	G	H	I	J	K	L	M	N
1	Sprint Cyclist Training Plan		New for 2026!
2
3	This athletic program is designed to develop my preferred balance of strength, anaerobic power, and metabolic fitness
4
5	"Think of yourself as driving a high-performance vehicle that requires premium fuel, careful warm-up procedures, and regular maintenance intervals.
6	"When you operate within these parameters, the performance capabilities are exceptional. When you ignore them and try to operate like a standard vehicle, everything breaks down."
7
8	Core Principles:	1) slightly undertrained beats overtrained ∴ every effort must have a purpose, recovery is critical.
9		Quality-focused attitude: move from endurance mindset 'more is better' to sprinter mindset 'better is better'
10		2) leanness outweighs hypertrophy ∴ energy intake must be tightly controlled, diet quality is paramount.
11		Potential unrealized gains from calorie maintenance are dwarfed by losses from extended dieting
12
13	Annual Structure
14	Macrocycle I Off-Season	Foundation 1	October	3+1 weeks	power introduction; novel stimulus: gym volume, introduction of Power Jumps
15		Foundation 2	November	3+1 weeks	power integration; novel stimulus: gym load increases, cycling volume progression
16		Foundation 3	Lt Nov-Md Dec	3+1 weeks	technical mastery; novel stimulus: high-cadence power, peak strength integration
17	Macrocycle II Pre-Season	Development 1	Lt Dec-Md Jan	3+1 weeks	capacity foundation; novel stimulus: introduction of Capacity sessions, gym power integration
18	Macrocycle II Pre-Season	Development 2	Md Jan-Lt Feb	3+2 weeks	aerobic support; novel stimulus: Sprint Repeats protocol, neural reset
19	Macrocycle III In-Season	Specialization 1	Lt Feb-Lt Mar	3+1 weeks	integrated power development; novel stimulus: Group Ride introduction, new gym patterns
20		Specialization 2	Lt Mar-Md Apr	3+1 weeks	power build; novel stimulus: mid-week Capacity sessions
21		Specialization 3	Md Apr-May	4+2 weeks	aerobic peak; novel stimulus: 2 x hard aerobic sessions, neural reset
22	Peak	Pre-Comp	Ea Jun-Md Jun	2+1 weeks	anaerobic peak; novel stimulus: maximal Capacity focus, race specificity
23	Peak	Competition	Md Jun-Md Aug	2+2+2+2 wks	Taper, Events; novel stimulus: full deload
24	Post-Season	Transition	Md Aug-Sept	2+3+1 weeks	rebuilding work capacity, fat loss; novel stimulus: comprehensive recovery from past season and preparation for upcoming season
25
26	Exercise Volume
27		Category	Annual Hours	Weekly Avg
28	Walk/Commute	Light	290	5.6
29	Cycling Training	≥ Moderate	277	5.3
30	Gym Training	Resistance	192	3.7
31			759	14.6
32
33	2026 Season Training Goals
34	Cycling Goals	Primary	30-second power: 985 Watts @ 12.0 W/kg [914@9.10(2022), 819@9.52(2023), 819@9.75(2025)]
35		Secondary	5-second power: 1310 Watts @ 16.0 W/kg; necessary to achieve Primary Goal [1272@12.66(2022), 1193@14.37(2023), 1193@14.4(2025)]
36		Tertiary	60-second power: 700 Watts @ 8.5 W/kg [645@6.54(2022), 635@7.79(2020), 571@6.88(2025)]
37	Strength Goals	Primary	Hex Bar Deadlift 1-rep max: 405 lb (2.25x bodyweight) [395/2.0x(2024), 365/2.0x(2025)]
38		Secondary	Back Squat 1-rep max: 325 lb (1.8x bodyweight) [310/1.55x(2024)]							Failure
39		Tertiary	Push Press 1-rep max: 180 lb (1.0x bodyweight) [180/0.9x(2024), 177.5/0.97x(2025)]							Close
40	Physical Goals	Primary	Body Fat: ± 11% July; ± 9% end Post-Season [11.9%(2025)]							Near Miss
41		Secondary	Waist Circumference: ± 31.25 inches July (= around 11% body fat) [32.0(2025)]							Success
42		Tertiary	Thigh Circumference: > 23 inches July (assuming above is true) [22.5(2025)]
43
44	2026 Season Performance
45		F1	F2	F3	D1	D2	S1	S2	S3	PC	CP	PS	Notes
46	Maximum Power (W)
47	1 sec (W/kg)
48	5 sec
49	5 sec W/kg
50	5s 40+ percentile												percentiles from intervals.icu
51	15 sec
52	30 sec
53	30 sec W/kg
54	30s 40+ percentile
55	60 sec
56	60 sec W/kg
57	60s 40+ percentile
58	Opt. Cadence (rpm)												cadence at which maximum power was produced in force-velocity test
59	Endurance Metrics
60	Est. VT1 (bpm/W)
61	Power:HR (mod)
62	5-sec:30-sec
63	30s Fatigue Indx (%)												(peak power - average power) / peak power
64	30s Pwr Maint. (%)												30-second average power divided by 5-second peak power
65	60s Pwr Maint. (%)												60-second average power divided by 30-second average power
66	Pwr Decay Rate (%)												percentage drop from first 5 seconds to final 5 seconds in 30-second test [(first 5-last 5) / first 5]
67	Recovery Cap. (%)												final sprint peak power (Force-Velocity Profile test) divided by first sprint peak power (Peak Power Test) x 100
68	Measurements
69	Weight (kg)
70	Body Fat
71	Fat Mass (kg)
72	Lean Mass (kg)
73	Waist
74	Thigh												theoretical max = 25.2/64.0
75	Hips												theoretical max = 40.4/102.6
76	Calf												theoretical max = 16.2/41.1
77	Gym Power
78	Hang Power Clean
79	Vertical Jump
80	Broad Jump
81	1-Rep Max (lb)
82	Back Squat
83	Hatfield Squat
84	Safety Bar Squat
85	HS Split Squat
86	Front Squat
87	HS Step-Up
88	Hex Bar Deadlift
89	Romanian DL
90	Overhead Press
91	Push Press
92	1-Arm DB OHP
93	Max Reps (bw)
94	Chest Dip
95	Pull-Up
96	Chin-Up
97
98
99
100