Tao Geoghegan Hart stepped up to the big leagues this season, moving to Wahoo-sponsored Team Sky. He did so after rising through the ranks with some stellar results at the pro continental level with developmental team Axeon Hagens Bermans. When he signed with Team Sky and jumped into the deep end of the pro level pool, there was some hype about what he could bring to the team and what he would end up developing into as a rider. He made the Telegraph’s Ten Riders to Watch out for in 2017 list amongst the likes of Esteban Chavez and John Degenkolb.
Tao did not make the decision to go pro lightly, he even prolonged his development an additional year to gather some more experience.
“There was strong interest from the team (Team Sky), but I was pretty certain that I wanted to do another year of development. I didn’t win a race in 2015 and I felt like that was something I needed to do before going professional,” –Tao in a Cycling News Interview
Since turning pro at the end of the 2016 season, Tao has performed well on his new team with a top-ten finish in the Tour of California, a fourth place at the Trofeo Serra de Tramuntana, and a solid effort in the inaugural Hammer Series to help the team take home the win.
With the results over the first part of the 2017 season and all of his potential, we were very interested in what one of his KICKR Power Trainer workouts looked like. He gladly shared one with us and even had Sport Director, Dario Cioni, break the workout down for us.
Give it a look here:
DS Dario Cioni: “The purpose of this trainer session was to prepare Tao for the next day of racing. He was coming off a rest day and with travel ahead I wanted him to do something short but with some intensity in it.”
- The goal was to increase his threshold so to activate the buffer system, but not tire Tao out. He was starting a stage race the next day.
- The session needed to be completed in less than one hour, to allow time for travel to the race.
- The session started with a warm up a five-minute in low zone 3 at any cadence that felt comfortable.
- Next he started with a low zone 3 at low cadence for five minutes to focus on torque.
- Then four minutes at the same power (low Z3) at normal cadence.
- Then three minutes at zone 3 at normal cadence.
This leads us to the more intense part of workout, above threshold.
- He started with 2.5 minutes at threshold power then 30 seconds at zone 3 power.
- Then recover for 5 minutes.
- Then with the body “active” Tao could complete three 30-second efforts at threshold power with two minutes of recovery in between.
Tao then spent some time spinning his legs out and cooling down. By the end of the workout, Tao should have had a good sweat, but does not feel fatigued. We wanted him ready to hop on a plane and start the race the next day.
Dario explains how this workout is meant to prepare Tao for the stage race that is to start the following day. While we are all not preparing for stage races or even one day spring classics, we all have a goal and the time spent preparing is what leads to results. Tao’s early-season fitness is evidence of that.
Try the workout yourself on your KICKR Power Trainer and leave a comment below about how it was for you.
To see a video about how Tao uses the the KICKR Power Trainer check out the Team Sky Website.