KOMs Training Guide: How to Train for Different Durations (Ask a Cycling Coach 341)

TL;DR

The content discusses the best training plans for targeting steep KOMs and provides tips and strategies for achieving KOMs in different durations.

Transcript

Sam says, Hey guys, loving the podcast and the adaptive training. Good to hear that you can give it a shot, go to train and road.com and sign up, give it a try. We have a 30 day money back guarantee. So if you don't like adaptive training after that point, we're happy to give you your money back. Oh, we think you'll like it. Sam says, I'm curious t... Read More

Key Insights

• 🤑 Adaptive training plans come with a 30-day money-back guarantee and offer customization options for individual needs.
• 💦 Specialty plans are designed for race-specific training, including anaerobic and sprint work.
• 🌱 Polarized plans require more data and feedback to measure their effectiveness and make necessary adjustments.
• 🌱 Training plans for different KOM durations range from gravity plans for 2-5 minutes, climbing road race plans for 11-20 minutes, and 40K time trial plans for longer durations.
• 🙊 Attempting KOMs should be timed strategically after recovering from a goal race and ensuring peak fitness.
• ⏪ Reverse sag and KOM with the wind app are cheeky tactics for targeting KOMs.
• ❓ Fitness in different KOM durations requires compartmentalized training and specialization.

Questions & Answers

Q: Can I modify my training plan to include anaerobic work in place of VO2 Max training?

Modifying your training plan is possible, but it's important to consider the intended focus of each phase and the specific goals of your training. Anaerobic work is typically found in specialty plans, not the build phase.

Q: How can I incorporate polarized plans into my training routine?

You can easily swap a base or build block with a polarized one on your training calendar. The hosts encourage users to try out polarized plans to collect more data on their effectiveness.

Q: What training plan is recommended for KOM efforts lasting 2 to 5 minutes?

The gravity plan is suggested for KOMs in this duration range. Users can either swap a block on their calendar or follow the entire base-build-specialty progression.

Q: What is the recommended training plan for KOMs lasting 11 to 20 minutes?

The climbing road race plan is recommended for KOMs in this duration range. Users can also consider 40K time trial if the effort leans towards the longer side.

Summary & Key Takeaways

• The podcast hosts discuss the benefits of adaptive training plans and offer a 30-day money-back guarantee for users to try them out.

• They explain the inclusion of anaerobic and sprint work in specialty plans, while polarized plans focus on VO2 Max training.

• The hosts emphasize the need for more data on polarized plans and invite users to try them out.

• They provide guidance on selecting the right training plan for different durations of KOMs, ranging from 2 minutes to over an hour.