U19 Junior Endurance Track Program

Average Weekly Training Hours 12:44
Training Load By Week
Average Weekly Training Hours 12:44
Training Load By Week

Is your child looking to do some structured track training? Wary of investing in expensive coaching? Wanting something that you can tailor around the weekly schedule (study commitments, ect...)? Well then this is for you. What you get:

Detailed descriptions of training sets in language you can understand
Instructions on how to rearrange the week to suit the weekly track schedule
Alternate sessions should track training be cancelled
Carefully thought out training load, 2 recovery days every week
Instructions on when to do core strength work during the week.

Sample Day 1
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Now we have some general housekeeping to do. A lot of the sessions here have Percentage of FTP descriptions. Now, while having a power meter is handy and useful, it is not necessary for this program. Read the full descriptions for each session and you will be fine.

This program assumes you have 2 track training sessions and 1 race each week. There are alternate sessions in those dates for you should this not be the case. Moreover if you have track training on Monday (or on other days) not Tuesday then just swap the days. The important thing is that you have 2 to 3 days of training between each recovery day.

I do not have distance guides on any of the sessions here. This is because it is not relevant how far you ride. This is all about the time. We track the time you ride, not how far.

Finally, the core strength sessions are highly advised. Watch those videos, chose a couple of exercises, make sure they target most of the relevant muscle groups and do 20 min to half an hour while you watch the Tele in the afternoon.

Sample Day 5
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Sample Day 8
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Sample Day 12
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Sample Day 15
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Sample Day 19
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Sample Day 26
0:45:00
30TSS
45 mins rollers

30 mins to 1 hour easy riding on the rollers on the track bike. If you are doing individual or teams pursuit in your upcoming events, then I recommend using the aero bars and practice getting into a tuck on the rollers.

Alex Quirk
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Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.