1) Coach will configure a TP’s Annual Training Plan using riders Key Event inputs
2) 4-week Progressive Workouts x 4 to 5 times per week
a) Training Peaks Premium Account is mandatory
b) Equipment minimum: GPS bike computer, Bike mounted Power Meter on the bike which is the primary training and event machine, Heart Rate sensor and Cadence sensor. (All Four)
c) Equipment additionally suggested: 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 preferably the same day as training is completed 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 Intermediate Plan.
4) Athlete should be prepared to train a total of approximately 5 to 8 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.
3) Athlete and coach will base the amount of training per day and per week after a discussion about what is realistic in the athlete’s life and what Key Events are proposed by the athlete.
4) Workouts per week may be focused approx. I hour “Interval” sessions or less structured 2–5-hour endurance Z2 level sessions. Coach will follow athlete picks as to what day of the week works the best for performing these sessions. Generally, short interval days should occur the same day every week as well as endurance days should be the same day each week.
5) 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.
6) Warmer, “in season” 1-hour sessions could be done either inside or out, athlete choice. Coach prepared approx. 1-hour sessions, will be specific to improving key event performance and will require the rider to attempt to complete each session 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 that can be useful for building an improvement plan.
7) 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.
8) 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)
9) As with any learning process, there are key ingredients for success. Growth occurs with Consistency, Compliance with the guided, designed specifically for you plans and being dedicated and tenacious in the execution of the plan. Some days may not “feel” the best for training just as some key event days may not “feel” great. That is the nature of training and life. Athletes who are injured or sick, should advise the coach and both will adjust the workout plans to accommodate recovery.
10) Lastly, coach/athlete communication is vital to success. When plan 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/