TEAM BACKSTEDT TRAINING SESSION

Mattie Dodd - training like a pro. 

"This is a session that my coach sets me quite often, especially during the winter. It has multiple different effects, the main one being that it gets your body used to the micro-accelerations that happen constantly during a race. It also simulates a large break where you’re kicking through on the front and improves your body’s ability to recover and flush out lactic acid while not totally resting."

Training Plan
  • 30 min warm-up
  • 24 mins spiked tempo (mid-tempo with seated max sprint every 3 mins)
  • 15 mins easy
  • 24 mins spiked tempo
  • 15 mins easy
  • 24 mins spiked tempo
  • 15 mins easy
  • 24 mins spiked tempo
  • 30 mins warm down


The tempo will feel comfortable to start with, but it’s more important to hit the spikes hard. Really tense your core and almost try and twist the bars while in the saddle. By the end, the tempo will feel harder and the final effort is the one where you can get let yourself get a bit carried away.

 

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