How it’s structured
The Hotchillee Spring Sizzler Training Plan is structured around two quality weekday indoor sessions and a longer flexible endurance ride at the weekend.
The first weekday session is the Structured Workout for that week. The simplest way to complete this session is to join our WOT (Watts on Tuesday) ride at 1830 every Tuesday on Zwift or the equivalent session on Wahoo RGT.
The second weekday session is the Hotchillee Gain Train. Rolling from 1830 every Thursday on Zwift, it’s a paced/led Hare and Hounds ride that’s a proven fitness booster. This is also an official Zwift Event and, with B, C and D groups and a spicy finish, it’s suitable for all levels.
If you’re not on Zwift, Tuesday’s workout session will be repeated on Thursday evening at 1830 on Wahoo RGT.
You’ll be able to find the joining links for these sessions (and other virtual rides) on the #virtual_rides channel on the Hotchillee Community App
The weekend endurance ride is flexible and what you do exactly depends on your level, riding whim - gravel, road, MTB or indoor and, of course, the weather. There will be regular Hotchillee IRL rides so keep an eye on the Ride and Events Calendar
From March we’ll also be re-launching our No-Nonsense London - Paris 20-week Training Plan and there’s no reason why you can’t follow the midweek sessions of the Spring Sizzler with the weekend ride suggestions of that plan. What if I can’t make the times of the Zwift or RGT rides?
You can simply download the .zwo workout file and use/ride as a Custom Workout at any time on Zwift or RGT.
https://www.zwiftworkout.com/how-to-import-a-custom-workout-on-zwift
https://support.wahoofitness.com/hc/en-us/articles/4855679964690-Workouts
The workouts files will be available to download from the #training_plans channel on the Hotchillee Community App and from blogs on the Hotchillee website.
Are three rides enough?For the vast majority of riders, this sort of structure done consistently will deliver significant training gains - quality definitely trumps quantity for training smart and staying healthy and motivated.
If you do consider yourself to be a more advanced rider, you could repeat that week’s workout on a Friday or a Saturday or add in extra rides/events/races. Just make sure that whatever extra you do aren’t “junk miles” and don’t impact on the quality of or your recovery from the key sessions.
Weeks 13-16
Week 13 starts 24th April and the focus of this four week block is developing your Anaerobic Capacity and Sprint Endurance.
Even if your focus are sportives or other endurance rides, working on your top-end and your ability to recover from these efforts is still important. These sessions are shorter but spicier, with the emphasis on quality rather than quantity.
These workout build progressively from week to week.
Week 13: 24/04
Anaerobic Capacity 1: 40 TSS
This 20/40 session is a classic where you perform X4 5-minute blocks alternating 20 seconds hard with 40 seconds easy.