Sweet Spot Training with Dr. Andy Coggan, Ph.D
Frank Overton
Andy and Frank go way back to the early days of USA Cycling Coaches Education Program primarily from the power based training seminars and clinics. In 2004 Andy presented at the Coaches Summit at USA Cycling's headquarter's in Colorado Springs, CO and introduced a power based impulse - response performance model. The term sweet spot training was born a few months later from a group of coaches working to validate the model which would later become the Performance Manager Chart in TrainingPeaks and WKO. Andy is also the co-author of "Training and Racing with a Powermeter" along with Hunter Allen.
Of course we reference the sweet spot graph, address the arbitrary units from the y-axis and the expected physiological adaptations from training in Zones 1 - 7.
We also reference two important OG exercise physiology studies here:
Effect of training on enzyme activity and fiber composition of human skeletal muscle Gollnick PD, Armstrong RB, Saltin B, Saubert CW 4th, Sembrowich WL, Shepherd RE. J Appl Physiol. 1973 Jan;34(1):107-11.
Linear increase in aerobic power induced by a strenuous program of endurance exercise. Hickson RC, Bomze HA, Holloszy JO. J Appl Physiol Respir Environ Exerc Physiol. 1977 Mar;42(3):372-6.
You can read about and listen to the story behind the performance manager chart, TSTWKT, here.
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
