{{Cart.NumberOfCartItems}} 0

My Week In Training - Matt Bottrill

20 March 2019

Blogs

Following his superb win at the Eddie Soens memorial road race, Matt Bottrill gives us his typical week in training. With this weeks race cancelled due to the gale force winds and torrential rain, I thought I would give you some insight into the training I've been doing and some of the types of workouts we use to enable our athletes to reach their goals. Training is such an individual process, a...

Following his superb win at the Eddie Soens memorial road race, Matt Bottrill gives us his typical week in training.

With this weeks race cancelled due to the gale force winds and torrential rain, I thought I would give you some insight into the training I've been doing and some of the types of workouts we use to enable our athletes to reach their goals.

Training is such an individual process, and I’m a big believer in training to look at the whole picture rather than just hitting specific sessions.

Its a matter of looking at each plan individually, so an athlete might be struggling with holding a position, or have an injury or an imbalance in their muscles. They might not be aware of it, but it can hinder their ability to complete a session, so it needs to be considered.

I have a lot of my own problems; therefore a big part of my training has been keeping on top of my strength and mobility. Going to the gym twice a week has become an integral part of getting me stronger and staying on top of the imbalances I have.

There are so many ways of getting fit and so many sessions you can use, I’ve found the key to success is looking at each rider individually. Power profiling, examining how they adapt to training, mentally what they can take and also looking at all the elements from bike set up.

My week in training

Monday 
1 hour of gym work, focusing on strength and mobility

Tuesday
1 hour total 
10mins of L1-L2
4x3mins @L5 - low cadence (around 80rpm) with 5 mins L2 recovery
8 mins FTP - Cadence to suit (Try and hold the best aero position for the full duration )
10min high cadence recovery

Wednesday
1 hour 50 minute total 
20 mins warm up L2 - high cadence
1 x (35mins) of 20secs L5 -40 secs @L1-L2 -cadence to suit best power output
10mins L2- High cadence recovery
30mins 90% of FTP (sweetspot)
10 mins high cadence Cool down

Thursday
1 hour of gym work, focusing on strength and mobility
Wattbike - 30minutes total
10 minutes - Easy L2
15 minutes @90% of Ftp
5 minutes cooldown

Friday
90minutes on the Time trial bike at level 2 - I don't control the power too much. Let it rise on the hills and fall on the descents, keeping the average in L2

Saturday
2hrs Road bike
45 mins warm up at L2
30 minutes at L2, but every 4:30, I do microburst interval of 30secs ( MAXIMAL EFFORT OUT OF THE SADDLE)
15 minutes of cool down

Sunday
3 hours on the road bike at L2 - I don't control the power too much. Let it rise on the hills and fall on the decent's just keep the average in Level 2 but include 10x10sec maximal sprints within the ride. 

You can keep up-to-date with all the latest Giant news by following us on Instagram @GiantUK, like us on Facebook or follow us on Twitter @GiantUK

Share

More news

News sections