Foundation module
Most races take applications via a lottery system, leaving you 'in limbo' until your place is confirmed. Race confirmations are typically delivered 6 months before the race start, to ensure you make the most of your training time until your race confirmation and to allow you to seamlessly transition into your race training plan, this 3-6 month module is designed around the training blocks needed to run seamlessly into your race plan. There is flexibility in the plan if you don't have the full 3 months to complete the module.
There are two levels in the plan, depending on your fitness and available training hours. Aspiring for those with 5-10 hours of training a week, and Seasoned for those with 10-15 hours per week. Look at the criteria at the bottom of the page to help you choose.
If you are doing a Mountain Race, the module includes strength training.
What is covered in the package
Fitness testing
The module kicks off with fitness testing, this will set your training zones, but will also confirm if you are on the right plan.
You will complete a week of pre-test workouts to ensure you are set up to perform the tests and have done a little intensity before going all out on the tests.
Workouts
Workouts will be delivered via Training Peaks with 2-weekly review and feedback from the coach. You can do these on the home trainer or outdoors, but where it is better to do a workout on the home training, it will be noted in the workout.
The workouts are structured with a rest day on a Monday, intensity workouts on a Tuesday and Thursday, with longer rides on the weekend.
Training blocks
The training blocks are designed with a 3:1 format, where you will do a recovery week every three weeks. If this does not suit you we can discuss your options as this plan may not be the best for you.Online coach feedback
Contact is via Training Peaks, with the aim of keeping consistent with your training and respecting the intensity of the workouts.
Option to buy a 1:1 call
You can buy a call if there is anything you need to discuss.
Aspiring or Seasoned
Evaluating your current training style and volume helps you choose the best plan to optimize your training. Pushing beyond your level can lead to overtraining, fatigue, and illness. An easier training plan is better than no training when illness or lack of motivation strike. Consistency is the foundation for improvements and this is the aim of these plans. The following will help you decide what works best for you. If you are positive for any of the Aspiring requirements, start with this plan first.
(click on the topic for more context).
Your current hours per week: 5-10
You currently train regularly around 5-10 hours per week or are just getting back into training.
Training consistency - low
Your training frequency is irregular, some days it's good, other weeks my training is not consistent.
Training intensity - not controlled
Your training involves unstructured training or you prefer to just ride on feel and make it up as you go.
Your health - rollercoaster
You find you are missing blocks of training because you end up getting sick or are frequently training with a cold. You may fit into the Seasoned category for all other aspects of analysis and would be consistent if you didn't get sick. Lowering your training intensity and volume could help you get healthy and back into a consistent flow of training. Take the long term view and use this block to put you back on track.
Current training hours per week: 10-15
If you are regularly training 10-15 hours per week over the past year, you will cope well with this plan.
Training consistency - high
Your training 5-6 times a week and don't miss weeks of training or skip training sessions during the week. This has been your pattern of training over the past year or more.
Training intensity - controlled
You are conscious of the intensities you training with and keep to the intensity prescribed in the plan, especially on endurance training.
Your health - always good
If you are able to train hard and can do a high volume without getting sick, then this is the plan for you. If you keep getting ill, head over to the Newbie plan as this may put you back on the right track to building consistency.