$104.94 – $2,436.99

Cycling Structured Training Programs. 2018

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Training Programs can be used to improve your performance by increasing fitness, helping you stay motivated with daily training workouts towards a goal, by seeing the improvement in terms of fitness in graphs (if you put the hard work in), monitor and manage your levels of fitness and fatigue and plan to arrive at your event/s at optimal physical performance levels for a given amount of training time in the lead up. In today's busy world where everyone seems to be time poor, its more often than not, quality not quantity of training that counts and by training smarter with what time you do have.

Who is a Training Program for?

A Training program is for anyone who wants to improve their fitness or achieve better race results. It doesn't matter your current fitness what type of bike you ride. The program is tailored to your level of current fitness and then gradually improving your fitness. The programs are flexible to your available time, equipment and preferred riding style.

The software we use has the ability for you to provide your coach feedback by either star ratings or directly messaging them your feedback on the workout. From there the program can be adjusted by your coach weekly up or down as required to take your feedback into account to ensure it is working best for you. Keep in mind that the faster you want results, the harder your workouts will need to be! And keep in mind that you are not invincible. There will need to be recovery time built into the program also. After all that is when you body gains the benefits, not during the workout itself.

Through the system we can ensure you get an email daily with tomorrows programmed training activity (be it a workout or recovery day) and a weekly summary of your achievements for the week. Your Coach will also review your data and communicate as required any feedback from the information your data has shown for any specific information as required.

Can I have races or other events in my program?

Yes! Our programs are custom written by experianced coaches that coach at a national elite level. We will send you a questionnaire to gain information on your riding and schdule including availability, goals, events targeting (or we can make suggestions if desired). We will want to know if you have any event goals and set these as a high priority to ensure you arrive at these as fresh as required to perform. You can also have lower priority races/ events in your program which can form an important part of your training and serve as a practice and training session for your goal event. If you have any training or events you do outside of your cycling training these will be important to recognise in the preparation of your program also. We will see when your performance is down however the best feedback a coach can have is how you feel, so we encourage you to keep the feedback coming which helps to make the training a two way communication making it much more enjoyable and in tune with you as you progress.

What training equipment do I need for the monitoring for a training program?

For a training program to be most effective we monitor your training's intensity and duration. Using this method we can track your fitness and fatigue to forecst your body's predicted state. We use either heart rate or power zones (or both) to set intensity targets for the workouts, and to measure your bodies performance. As a minimum a heart rate monitor and bike computer /gps is an easy way to monitor and record this information. A power meter on the bike (not compulsary) in combination with a bike computer / gps unit is another way (and whilst has more instant output information is generally more expensive to set up) to monitor your body's performance. Another benefit of the power meter is you don't have to remember to wear it. It is a permanent fixture on your bike. You just ride and the meter instantly captures your output.

If you do not have this equipment and would like to try such a set up, we would recommend a Garmin 520 gps with Wahoo or Garmin chest strap heart rate monitor as a cost effective reliable starting point. This unit will wirelessly download your ride automatically upon completion to making it very easy to provide info back to your coach easily (via a bluetooth connected phone). You can also upload your workouts each week to the unit to have on screen guidance in relation to workout steps and intensity status which makes training on a stationary trainer easy to follow the intensity guides. There are other units that work with the "today's plan" software we use, this unit we just know works well with little user interface required (if you are looking to purchase such equipment for traiing)

When will I train?

As part of the program preparation we have a questionnaire for you to complete. Here we find out more about you, your goals, your training availability for each day of the week, the total hours you have available to train, the equipment you have to train on, what other training loads you have in your life etc. From here we can work out where you are now, where you want to go and how much time you have available to get there.

How long is a program?

We have a minimum of 12 weeks, which is enough time for you begin to see results. You can extend the program after that period and continue to train on the path to achieving new or longer term goals. The programs are generally prepared for shorter periods at a time reviewing your data and outcomes and adjustng as required as we go.

What are the costs for the program and coaches listed services associated to the program?

Your program is written every week by your coach. This allows for adjustments to be made for sickness, fatigue or life getting in your way. It also gives you more opportunity to provide feedback and to ask questions every week. The cost is $210/month, for a minimum of 12 weeks or pay for 12 weeks up front discounted by 5% or 26 weeks discounted 10% or 52 weeks discounted 15%.

If you want that extra bit of motivation or contact time see the On bike ride session with your coach below.

On bike ride session with your coach.

These sessions are an option that some riders take for occasional higher face to face contact with their coach. The session benefits are many in that it gives your coach a chance to ensure you are interpreting the training sessions correctly, or have your coach there for your hardest session to motivate you along, maybe just work on some on bike skills or putting in a solid ride on the trails fine tuning areas as required.

What ever the reason, you can book as many of these sessions you feel necessary at this discounted rate of $99 (usually $135) for 90 minutes whilst you are a training program client. These can be selected in the registration section below as required. The time and place for these sessions can be discussed with your coach to be worked into both of your availabilities.

Another great way to work on your on bike skills is to join one of the group session courses over and above your program. The courses we host are a great way to develop your skills and in a group is more cost effective for you. See our facebook events for more information on up coming events and how to book.(see the link below)


Will there be communication with my coach?

Yes! This is an important aspect of the program process. Its not hard to just "tell someone to ride their bike" but the big advantage we offer is taking your feedback from the sessions and your training resultant data and come up with the best training going forward for you given your current state and your time available. The feed back is as easy as a simple star rating on several items post workout. You can also provide comments back to your coach in the system which will keep on record how you felt or questions you had at that stage of your training. Your coach will then be able to respond as required through the system also which will drop their response to you in your email inbox.

Are there any other costs outside of the program cost?

You will need to have a premium Today's Plan subscription which costs $17 per month (may be subject to change over time however this is the cost at the time of publishing this). This is the platform that we use to program and monitor your data and keep communications central.

Will I have access to my training data?

Yes! If you are a data boffin and want to see the fine detail, its all there in your Today's Plan account. You will be able to see all the data your coach has to work with. If data crunching is not for you that is fine also. Your coach is there is interpret the data and program your workouts from it. You don't even have to look at it, just ride and enjoy the training, guidance provided and gains derived

Can I train on any bike?

Yes. One of the benefits of the system we use is that you can achieve the planned work out on any type of bike, be it mountain, road, cyclocross or even a resistance trainer. Don't forget though, if you are training for a specific event you will want to train more often on the bike you will be using in the event. (and you will need to have your heart rate monitor on or the power meter of the bike paired to your GPS unit).

Can I train in a group like my regular bunch ride?

You can complete many workouts types as part of your regular bunch ride. If your ride is to be higher intensity it may be you spend more time on the front. If it is to be easier keep your turns on the front short. In fact if you have a group ride you enjoy doing on a regular basis we encourage it. The social aspect of riding is one of the best things about riding a bike. Our focus is to keep it enjoyable which will help you sustain it.

There may be some workouts that are not possible to do as part of a bunch though so if you have a regular bunch ride day/s let us know and we can work around them to ensure you get what you need out of your training.

What if I miss a day of planned training?

Things happen, and life does not always go as planned. It will be possible to swap that workout to another day or if not possible skip it and get on with life. Don't beat yourself up over it, however the training results will pick up the missing session and it will be reflected in your results. If you miss too many training days your target fitness goal will start to slip away.

How do I sign up?

Go to the registraions section of this post and register in the current month. That will notify us and we will be in touch.

What if I have questions?

Feel free to email us:

Mark Routledge: National Team Coach 2017 & 2018. MTBA Elite Athlete Development Advisory commision.


Mark Watts: Bike Fit Studio


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