Great Western Training Program

Welcome to the 2024 Great Western Training Program (GWTP), a legacy training experience that has shaped countless champions over the past 30 years. I’m Gilberto Cortez, your lead coach for this year’s program, and I’m excited to guide you through nine weeks of structured, challenging, and rewarding training. Whether you aim to improve your endurance, hone your time trial skills, or become a stronger, more confident rider, this program is designed to push your limits and elevate your performance to new heights. Over the years, this program has welcomed riders from all over, and I’m proud to continue the tradition of integrating both time-tested strategies and the latest in training science.

Each week, we’ll focus on key aspects of cycling performance, from big gear intervals to pacing, climbing, and race simulation. The ultimate goal is to prepare you for the upcoming race season, specifically focusing on increasing your VO2 max, improving your lactate threshold, and fine-tuning your neuromuscular coordination. Alongside me, you’ll have the support of my assistant coach, Jacobo, and we’ll be working with experienced teams like the PRT and local clubs to ensure you get the most out of every session. If you’re ready to take your cycling to the next level, I invite you to join me in the 2024 GWTP – let’s build something great together!

Event Information:

Program Duration:
- October 27 – December 22, 2024
Weekly Meeting Time:
- Sundays at 8:00 AM
Meeting Location:
- Starbucks Bonita
  - Get Directions
  - 5030 Bonita Rd, Bonita, CA 91902
  - Corner of Bonita Rd and Central Ave
Route Distance:
- 62 miles per session
Elevation Gain:
- 5,200 feet per session
Key Focus Areas:
- Endurance, Climbing Intervals, Time Trials, Race Simulation
Support:
- Neutral food and mechanical assistance available

Route

Strava Segments

Dehesa Rd – Interval 1
- Distance: 0.55mi
- Elevation Gain: 146ft
- Avg Grade: 5.0%
- View on Strava
Dehesa Rd – Interval 2
- Distance: 0.64mi
- Elevation Gain: 185ft
- Avg Grade: 5.4%
- View on Strava
Dehesa Rd – Interval 3
- Distance: 0.70mi
- Elevation Gain: 207ft
- Avg Grade: 5.6%
- View on Strava
Japatul Rd – Interval 1
- Distance: 0.41mi
- Elevation Gain: 147ft
- Avg Grade: 6.7%
- View on Strava
Japatul Rd – Interval 2
- Distance: 0.45mi
- Elevation Gain: 153ft
- Avg Grade: 6.4%
- View on Strava
Japatul Rd – Interval 3
- Distance: 0.81mi
- Elevation Gain: 294ft
- Avg Grade: 6.8%
- View on Strava

Mid-Week Workout Companion

This program is tailored to enhance aerobic and muscular endurance through structured sub-threshold intervals, complemented by targeted strength workouts. These sessions are designed to help riders develop the stamina required for long-distance events while maintaining the energy needed for key race moments. Recognizing the limited time that many amateur athletes can dedicate to training, this plan delivers effective base-building fitness in a more practical timeframe by incorporating both interval and strength training.

The following midweek interval and strength workouts serve as a complement to the Great Western Training rides, providing the necessary intensity for off-season conditioning. In addition to these sessions, riders are encouraged to include one long, steady-paced endurance ride lasting at least two hours during the week to further enhance endurance and overall fitness.

Workout Instructions

For beginner riders these workouts are recommended to be completed once per week. For more advanced riders, you can complete them up to twice per week.

For the interval sessions, the use of an indoor trainer is highly recommended for consistency. Alternatively, if riding outdoors, select a course with minimal interruptions, allowing continuous pedaling for up to the time of your longest interval. Steady power output is the key goal.

Your main set will consist of interval at ‘Sweet Spot’ intensity. This zone can be determined by the following metrics:

– Perceived Exertion: Slightly below the point of labored breathing. You should be able to say a short sentence, but holding a conversation would be challenging.

– Heart Rate: 85% of maximum heart rate. Brief periods above this threshold are acceptable but aim to maintain between 85-90%. If your maximum heart rate is unknown, calculate it using 220 minus your age. If you need assistance with Metabolic testing, feel free to reach out.

– Power: Target 88-90% of your Functional Threshold Power (FTP). If you need assistance with FTP testing, feel free to reach out.

Sample week planning

These are general examples on how you can plan you week depending on your fitness level. Remember that everyone is different and this are just general guidelines, make your training plan fit your schedule and fitness level.

Novice Riders

Monday – Off
Tuesday – Endurance Ride
Wednesday – Mid Week Intervals and Strength Workouts
Thursday – Endurance Ride
Friday – Off
Saturday – Endurance Ride
Sunday – GWTP Ride

Intermediate Riders

Monday – Off
Tuesday – Mid Week Intervals and Strength Workouts
Wednesday – Endurance Ride
Thursday – Long Endurance Ride
Friday – Off
Saturday – Endurance Ride
Sunday – GWTP Ride

Advanced Riders

Monday – Off
Tuesday – Mid Week Intervals and Strength Workouts
Wednesday – Long Endurance Ride
Thursday – Easy Ride
Friday – Mid Week Intervals and Strength Workouts
Saturday – Easy Ride
Sunday – GWTP Ride

Expert Riders

Monday – Off
Tuesday – Mid Week Intervals and Strength Workouts
Wednesday – Long Endurance Ride
Thursday – Mid Week Intervals and Strength Workouts
Friday – Endurance Ride
Saturday – Endurance Ride
Sunday – GWTP Ride

Warm-up

Begin with a 10-15 minute warm-up, progressively increasing intensity as follows:
– 3 minutes: easy spin
– 3 minutes: endurance pace
– 3 minutes: ‘Sweet Spot’ pace
– 3 minutes: easy spin

Main Set

Example Set (Will vary per progression):

Perform 4 x 5 minutes at ‘Sweet Spot’ intensity with 5 minutes of recovery between intervals.

Cooldown

Conclude the session with a 5-minute cooldown at an easy pace, spinning your legs out.

Interval Progression

Progress through these interval workouts at a rate that matches your fitness improvements. Ensure you avoid back-to-back sessions and maintain at least one recovery day before the Great Western Loop ride. If you find it difficult to complete the intervals as prescribed, repeat the workout until you are ready to move on.

Progression 1: 4 x 5 minutes with 5 minutes recovery
Progression 2: 2 x 10 minutes with 5 minutes recovery
Progression 3: 3 x 10 minutes with 5 minutes recovery
Progression 4: 1 x 30 minutes continuous
Progression 5: 2 x 20 minutes with 10 minutes recovery
Progression 6: 3 x 15 minutes with 10 minutes recovery
Progression 7: 5 x 10 minutes with 5 minutes recovery
Progression 8: 4 x 15 minutes with 10 minutes recovery
Progression 9: 1 x 60 minutes continuous

Strength Workouts

The following strength workouts are designed to complement the midweek interval sessions and should ideally be performed on the same day, directly after completing the intervals. If scheduling conflicts arise, they can be completed at a different time, provided a thorough warm-up is included. A suggested warm-up could consist of 10-15 minutes of easy cycling or a brisk walk or light jog, gradually increasing intensity, similar to the warm-up used for the intervals.

Strength training plays a critical role in balancing the repetitive nature of endurance workouts, helping prevent muscle imbalances and improving performance. The goal is to build functional strength by focusing on multi-joint exercises like squats, lunges, and single-leg movements that mimic the demands of cycling. These exercises develop stability, power, and injury resistance, which directly enhance cycling efficiency and endurance.

Athletes should perform the strength workouts in the order listed. Strength training is not included during week 9, as this will be a high-effort week with a focus on the GWL ride, allowing the body to concentrate fully on performance. Always prioritize quality and intensity in strength sessions over high repetition circuits and incorporate sufficient rest between sets to maximize power development.

By following a structured strength routine during the 9-week program, athletes can expect to build a solid strength base that will carry over into the competitive season, contributing to long-term endurance, performance improvements, and injury prevention.

Base Strength – Workout Set Week 1 & 2
1. Body Weight Split Squat:
  1. 3 Sets of 15 Reps
1. Body Weight Good Morning:
  1. 4 Sets of 15 Reps
1. Side Plank:
  1. 4 Sets of 30 Seconds
1. Body Weight Lunge:
  1. 4 Sets of 15 Reps
1. Leg Raise:
  1. 4 Sets of 15 Reps
Base Strength – Workout Set Week 3 & 4
1. Body Weight Reverse Lunge:
  1. 4 Sets of 15 Reps
1. Air Squat:
  1. 4 Sets of 15 Reps
1. Forearm Plank:
  1. 4 Sets of 30 Seconds
1. Straight Legged Hip Raise:
  1. 4 Sets of 15 Reps
1. Elevated Body Weight Calf Raise:
  1. 4 Sets of 15 Reps
Base Strength – Workout Set Week 5 & 6
1. Goblet Squat:
  1. 3 Sets of 15 Reps
1. Romanian Deadlift:
  1. 3 Sets of 15 Reps
1. Push Up:
  1. 3 Sets of 15 Reps
1. Elevated Body Weight Calf Raise:
  1. 3 Sets of 15 Reps
1. Forearm Plank:
  1. 3 Sets of 30 Seconds
1. Superman:
  1. 3 Sets of 30 Seconds
1. Hip Flexor Stretch:
  1. 1 Set of 60 Seconds
1. Butterfly Stretch:
  1. 1 Set of 60 Seconds
1. Double Pigeon Stretch:
  1. 1 Set of 60 Seconds
Base Strength – Workout Set Week 7 & 8
1. Barbell Step Ups:
  1. 3 Sets of 15 Reps with light barbell
1. Barbell Bulgarian Split Squat:
  1. 3 Sets of 15 Reps with light barbell
1. Renegade Row:
  1. 3 Sets of 15 Reps with light barbell
1. Mountain Climber:
  1. 3 Sets of 15 Reps
1. Side Plank with Clam Shell Hold:
  1. 3 Sets of 60 Seconds
1. Russian Twist:
  1. 3 Sets of 15 Reps with light barbell or medicine ball
1. Hip Flexor Stretch:
  1. 1 Set of 60 Seconds
1. Pigeon Stretch:
  1. 1 Set of 60 Seconds
1. Side Stretch:
  1. 1 Set of 60 Seconds