Video: How to Train for a Strava PR or QOM/KOM
Frank Overton
In this video, Coach Frank and former pro turned un-professional cyclist Phil Gaimon talk about how to build your Strava training plans, with a focus on winning Strava KOMs or setting your own PR. Shot beautifully in Phil's garage, this video summarizes the differences between grabbing a Strava KOM as a part of a race, and grabbing a KOM on any old Tuesday afternoon. Watch and enjoy!
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
