1) Coach will configure a TP’s Annual Training Plan using riders Key Event inputs
2) 4-week Progressive Workouts x 4 per week
a) A Training Peaks Free or Premium account is mandatory
b) Equipment minimum: GPS bike computer, Heart Rate sensor and Cadence sensor (All three)
c) Equipment additionally suggested: Power meter and/or Smart Trainer suggested along with equipment listed in #1.
d) Access to some strength club and/or strength equipment.
e) Athlete will need to upload all data to Training Peaks Platform for coach analysis.
3) Coach will use Training Peaks recorded data and TSS (Trained Stress Score) to view and analyze the athlete performance and changes throughout the agreed upon and purchased Basic Plan.
4) Athlete should be prepared to train a total of approximately 3 to 5 hours of structured training per week. Unstructured Group rides are generally less than effective as regular Key Event focused training unless they are duplicating important events in the athlete’s calendar.
5) One Workout per week will be a Strength session, athlete picks day of the week that works the best for performing this session. This day should be regularly scheduled for the same day every week.
6) One Workout per week will be a focused “Interval” session, athlete picks day of the week that works the best for performing this session. This day should be regularly scheduled for the same day every week.
7) Two workouts will be more generically Z2 to Z3 “rides” generally on Saturday and Sunday, based on athlete preference. These days should be regularly scheduled for the same days every week.
a) Cool/winter season, sessions will generally be on a Smart Trainer/Virtual race and/or Virtual World ride like a “Pacer” ride set to the athletes FTP or other Power Meter Based workout that will range from 1 to a max of approx. 2 hours per interval session. Coach prepared /suggested sessions.
b) Warmer, “in season” 1 day /1 hour session will generally be outside/outdoor rides sessions. This coach prepared 1 hour day, will be an interval session that will require the rider to try and complete with as much compliance to the plan metrics as possible. (Watts of power, Heart Rate, Cadence, Time) RPE (Rate of Perceived Exertion), “feeling strong” and “I was really fast” are great descriptors of efforts and interval sessions but are not reliable training metrics. They are comments related to a day’s session as they are great mood and energy descriptors, but they are not data points useful for building an improvement plan.
c) The “Athlete Choice” Two ride days will generally be longer Z2/Z3 rides of 2 to 4 hours in length with possible higher zone efforts spliced in. Coach will supply suggestions about what these sessions could look like. (based on agreement with athlete and using goal events as a guide)
8) Generally, there will be a progressive nature to monthly TSS accumulation. Week One will be easiest of the 4-5 week months. Week Two, Three and Four will be progressively more challenging dependent on reports back from the athlete.
9) The overall Year Plan will also be Progressively more challenging approaching the Goal Event(s). Meaning the early season will be less challenging and intense than the middle and the close to Event time more challenging with a taper break a week or so prior to the Event(s)
10) As with any learning process, there are key ingredients for success. Growth occurs with Consistency, Compliance with the guided, designed specifically for you plan and being dedicated and tenacious in the execution of the plan.
11) Lastly, coach/athlete communication is vital to success. When the execution goes off the rails a bit, communicate, as soon as possible. The Training Peaks Platform has great ways to add comments and notes to every day. It might take some time to get used to how the platform works and get comfortable sharing some feelings, but lack of communication will doom the enterprise.
I also maintain a Blog that regularly has training information and guidance. It is free to access so give it a go! http://www.pjwracingadventures.com/