How to Train for a Strava PR or KOM
Frank Overton
Phil Gaimon and I have been going for Strava KOMs for over a year now, and before that, it was hill climb victories and world tour prowess. In this training tip we want to tell you how to train for a Strava PR or KOM/QOM.
About two years ago Outside Magazine interviewed me for "What's the Best Time of Day to Go For a Strava KOM". Honestly, it really comes down to your training but that wasn't a clickbait enough title for a major magazine, haha.
The most effective way to train for a strava pro or kom/qom it to take the length of the segment in minutes (your goal time) and divide by three at first then progress to two. That's the number of intervals you are going to do. For example, say you are going for a 30 minute pr/kom/qom:
30 Minute Climb (Goal Time) / 3 Segments = 10 minutes
Therefore:
3 x 10 minutes ON 5 minutes OFF, As Hard as You Can (Full GAS!)
Progress to the more difficult more specific 2 x 15 minutes ON 7.5 minutes OFF, also As Hard as You Can (Full GASS!!) Listen and watch Phil and I here:
Strava Intervals: 2 x 15 FULL GAS
In a training plan the workout would look like this:
Once you feel good about your power and form take a rest day and go for it. But don't forget to do openers the day before. Like we mentioned in our video here is that workout, take a day off the day before:
And then here's a 4 day training plan lead into the strava pr/kom/qom attempt and how it looks in a training plan:
There you go: three workouts to help you train for a Strava pr or KOM/QOM. Stay tuned for the next episode where Phil and I talk about your Strava 'race day'. Copyright © 2019 FasCat Coaching - all rights reserved.
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Frank Overton started FasCat Coaching 15 years ago this Memorial Day 2003! Over the past 15 years he has coached many athletes to unofficial Strava PR's and KOM before there was even Strava, haha. To talk with Frank or a FasCat Coach fill out our New Athlete Questionnaire to set up a Coaching Consultation or browse over 70 training plans using the same coaching methodology and training plan design as the philosophy above!
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
