This is a promoted post in association with David Millar and A1 Members.
David Millar has always thought outside the box. The training and performance approaches he developed brought him to the very top of the professional ranks. Here, in his ‘David Millar TT System’, he reveals these and, through collaboration with A1 Coaching, outlines how they can be implemented by the everyday cyclist.
The critical training sessions are those you must include in your TT preparation with the limited amount of time you have available. These can be some of the hardest individual sessions you are likely to do but, as well as preparing for the TT, they will serve you equally well in every other aspect of your cycling.
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Your overall training programme will take account of the various physiological systems in your body which need to be developed: aerobic endurance, muscular endurance and efficiency, lactate or anaerobic threshold, aerobic capacity (VO2 Max), and so on.
However, as I have outlined in the last article on contextual training, in order for these to be really quality sessions, and for you to maximise your available time, they must also incorporate the other four elements of my system as much as possible.
Therefore, in this post I am giving you examples of three workout sessions which, on the surface, may look much the same as regularly-prescribed workouts but, on closer scrutiny, you’ll notice that they also incorporate those other elements of my TT system.
Example 1: aerobic endurance and position training
Session name: Aerobic Endurance / Position Training
- 10 mins easy spinning Zone 1 (Z1)
- 6 mins in TT aero position, Z3
- 4 mins Z1 recovery on tops
- Repeat x 4
- 10 mins Z1
- Really tuck into the position during the sets as I outlined in Element 2.
- Focus on keeping the hips rock solid, your head and neck in the ‘turtle’ position and your upper body relaxed but solid.
- Control your breathing and be aware of it: long controlled breaths, deep into your diaphragm, instead of short sharp, gasping ones.
Example 2: lactate threshold, and speed control
Session name: Aerobic Endurance / Position Training
- 10 mins easy spinning Z1/2
- 5 mins gradually increasing to Z4
- 2 mins Z1
- 3 mins uphill/headwind segment, upper-Z4, - 5 average rpm
- 3 mins downhill/tailwind segment, lower-Z4, + 5 average rpm
- 3 mins uphill/headwind segment, upper-Z4, - 5 average rpm
- 3 mins downhill/tailwind segment, lower-Z4, + 5 average rpm
- Recover 10 mins Z1/2
- Repeat x 1
- 10 mins Z1
Example 3: lactate threshold, Vo2Max, speed endurance and position
Session name: Lactate Threshold / Vo2Max / Speed Endurance / Position
- 10 mins easy spinning Z1/2
- 5 mins gradually increasing to Z4
- 2 mins Z1
- 20 mins target TT pace, Z4
- 4 mins Z5
- 10 mins recover Z1
- Repeat x 1
- 15-20 mins Z1
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