THE PLAN
The overarching goal of this plan is to help you discover more about yourself as a rider. Not only what your power profile is like over different timeframes, but also what your capabilities are like in different contexts. For example, how comfortable you are in different types of climbs and how composed your are in a time trial environment. Each of the 'Discovery' sessions is challenging in their own way. The rest of the programme is then built up by sessions intended to balance out the work performed in the 'Discovery' sessions. So for instance, if a week's 'Discovery' session is Vo2max focused, your other sessions that week will likely be Endurance, Threshold and/or Anaerobic focused. Therefore, this is not only a plan for profiling you as an athlete, it's just a great well balanced conditioning programme!
Please ensure you read the session instructions for the 'Discovery' sessions carefully and we recommend running each of the sessions with the coaching stream concurrently (see below), so you can learn as you ride.
COACHING STREAMS
The coaching videos are intended to give you a deeper understanding of what we are trying to achieve with each of the 'Discovery' sessions and to hopefully help a bit with motivation.
To run the coaching stream, simply click the link in the relevant 'Discovery' session session description and it will open the stream in a browser. You should then be able to line your workout up with the coaching stream using the session countdown in the bottom right of the stream.
In need of more guidance?
If after completing the series you feel you need a bit more guidance over analysing your data or making determinations about where to focus your training, please remember we have a coach consultation service and for a small fee, you can benefit from the advice of one of our coaches and they will happily go through your data with you.
If this is of interest, please email us at info@riak.fitness.
WHAT YOU WILL NEED
In order to follow this plan, you will need:
– a Training Peaks account;
– a turbo trainer which is either a smart trainer/bike or a basic trainer with a power meter on your bike;
- access to some sort of training platform to perform the sessions on. Our recommendation would be our training partners, WahooRGT (https://www.rgtcycling.com/).
We would also recommend purchasing a Training Peaks premium subscription for the duration of this plan to enable you to move your sessions around to suit (within the recommendations above) and so that you can more easily interpret and collate your data in-line with the instructions in this plan.
Otherwise, best of luck with the plan and please ensure you look after yourself and don’t take any unnecessary risks with your safety, health or mental well-being.
Our speciality is helping people find balance between their training and the rest of life’s stressors, whilst preparing them to achieve their goals.
We are often asked if we only support advanced level athletes. In truth, it doesn’t matter if you are preparing for the Ironman World Champs, doing your first bike race or simply looking to get fitter, we have have a coaching relationship for you because we thrive off working with a range of athletes.
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