Hotchillee

NEWS

Spring Training Plan

The Spring Sizzler!

This 12-week plan is available to Free and Premium Hotchillee Members and focused on establishing a sustainable and balanced training routine. 

At its core are three priority sessions and two off-bike workouts. During the week we’ll be focusing on indoor workouts. The ideal is to have a smart trainer for greatest interactivity but you can also follow the custom workouts with a “dumb trainer” and power meter on your bike. For Zwift rides you will need a Zwift subscription. Weekend rides are endurance focused and can be indoor or outdoor. 

If you’re a Hotchillee Premium Member you can join the structured group workouts lead by the HotChillee Ride Captains. You can also sign up for the yoga and Pilates classes as your off-bike workouts, all of which are included in your membership and can be joined via the Rides and Activities page. 

The plan has been broken down into three 4-week blocks – the first of which is below.

Gain Train Faces

Weeks 1 - 3

Level 1

Suitable for newer riders who haven’t followed a structure training plan before:

2 x Grin(d)fest workouts

1 x 90 – 120 min outdoor ride

2 x off-bike workouts

Level 2

For more experienced/fitter riders who typically do 4+ bike workouts a week:

2 x Grin(d)fest workouts

1 x Thai Bird’s Eye workout

1 x 90 – 120 min outdoor ride

2 x off-bike workouts 

Level 3

For advanced riders who consistently do 5+ bike workouts a week:

2 x Grin(d)fest workouts

2 x Thai Bird’s Eye workout

1 x 90 – 120 min outdoor ride

2 x off-bike workouts 

Premium Members should check out the Rides and Activities or #Training_Plans channel in the Community App to select the supported group rides which best suit you. We suggest choosing at least one Priority Orange session to complete the Grin(d)fest workouts and the Bonus Blue sessions for your Thai Bird’s Eye workout. Free Hotchillee Members can access three virtual group rides and the first Pilates class each month.

If you’re not a Free or Premium Member but would like to join the gang then click here!

Week 4 – Recovery Week

No matter what Level you’re following, every fourth week will be a Recovery Week. These lower volume/intensity weeks are when your body recovers, adapts and becomes stronger. Not factoring in recovery weeks results in burnout, both physiological and psychological, and plateaus in progress. The Custom Workouts prescribed for Recovery Weeks will reflect this, endurance rides will be lower volume and, for Level 2 and 3 riders, you should consider dropping a ride for that week. You should also reduce the volume of your weekend ride on a recovery week. 

Weeks 5 - 7

Week 5

Level 1: 

2 x Stairway to Heaven workouts

1 x 90 – 120 min outdoor ride

2 x off-bike workouts

Level 2/3: 

2 x Stairway to Heaven workouts

1 x Over/Under workout

1 x 3 hour outdoor ride

2 x off-bike workouts 

 

Week 6

Level 1:

2 x Over/Under workouts

1 x 90 – 120 min outdoor ride

2 x off-bike workouts

Level 2/3: 

2 x Over/Under workouts

1 x 40-Minutes of Power workout

1 x 3.5 hour outdoor ride

2 x off-bike workouts 

Week 7

Level 1:

2 x 40-Minutes of Power workouts

1 x 90 – 120 min outdoor ride

2 x off-bike workouts

Level 2/3: 

2 x Over/Under workouts

1 x Track League workout

1 x 4 hour outdoor ride

2 x off-bike workouts 

Week 8 – Recovery Week

No matter what Level you’re following, every fourth week will be a Recovery Week. These lower volume/intensity weeks are when your body recovers, adapts and becomes stronger. Not factoring in recovery weeks results in burnout, both physiological and psychological, and plateaus in progress. The Custom Workouts prescribed for Recovery Weeks will reflect this, endurance rides will be lower volume and, for Level 2 and 3 riders, you should consider dropping a ride for that week. You should also reduce the volume of your weekend ride on a recovery week. 

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ADELE SMYTH

Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.

Website: www.purebodybyadele.co.uk

Instagram: @purebodybyadele

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GLEN WHITTINGTON

Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.

Website: www.aeightbikeco.com

Instagram: @aeightracer

NIK COOK

Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine – not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.

Twitter: @nikalascook

Instagram: @nikalascook

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