Description
RE-WRITTEN AND UPDATED FOR 2024! New content and sessions are now included and now just 12 weeks long!
Have you downloaded training plans in the past and not stuck to them?
Did you complete the training plan but were not faster on the bike when riding outside?
If this sounds like you then THIS plan is for you!! This is the exact plan that was used within my successful 2023/24 Ride Harder Academy
I believe that to become faster on the bike it is not just about prescribing training sessions but rather the complete package including wellness (mind/body), mobility/strength, nutrition and practical advice on and off the bike.
That is where this plan is different from any other plan out there on Training Peaks. As we go through the full 12-week programme not only will we be training all the physiological systems needed to become faster you will also be working on your mental strength so that you stick to the plan. You will be given practical advice throughout to make you a more efficient cyclist meaning you will be faster without any additional effort. Every session you will be guided as to the why and how this fits into the bigger picture so you have the skills and knowledge to take ownership of YOUR training, complete the plan and keep up with your training partners on the road or within Zwift!
The plan generally consists of 2 key turbo sessions during the week, an optional session on Saturday and a longer ride on Sunday which can be done outside. These can be moved around to suit your work/family life situation.
Can I train on Zwift or Rouvy? What equipment do I need?
Don’t worry all the training sessions are able to either be downloaded for Zwift or any of the main online platforms . You just need to connect the platform to your FREE Training Peaks Account and the sessions will appear for you on the day that they are due! Simple!
Do I need a Heart Rate Monitor or Power Meter?
To complete the workouts, you will need at least 1 of these things! All workouts can be completed with just a heart rate monitor, as we will go through the process of determining your HR zones. However, some of the shorter workouts are more suited to do on an indoor trainer which has a built in power meter. If it’s glorious outside and you don’t have a power meter on your bike, don’t worry! The workouts can easily be converted to HR zones!
If you have an indoor trainer and a power meter for outside, happy days!
Plan Outline
Month 1 ECONOMY
Pedal like a Pro and gain a CAN DO mindset while building base fitness
Alongside setting your personal training zones during the first phase of the plan, we will be learning healthy habits to help you as a cyclist in the long-term. The sessions will work on improving your pedal stroke and other techniques to make you more efficient as a cyclist. We will also go deep into the mindset during this period to make you think like a cyclist with a positive ‘can do’ mindset!
Month 2 LACTATE THRESHOLD
SMASH your previous Functional Threshold Power (FTP)
The next phase will look at not only increasing your threshold power, but also the ability to hold that power for longer periods. As intensity and volume of training increases, the Academy Community is there to give you the motivation & encouragement to power through this middle block. We’ll also learn what food to eat on and off the bike to improve your performance and recover faster.
Month 3 AEROBIC CAPACITY
RAISE your cycling fitness ceiling to never seen new heights!
After achieving a good fitness base, this block is where you will push your fitness ceiling higher with targeted intervals. As the sessions increase further, we continue to focus on the train smart fundamentals of conditioning, such as wellness and nutrition.
The end result? A fitter, faster cyclist who has developed the knowledge and healthy habits to Live Longer & Ride Further.
What is the difference between the Ride Harder Academy and this plan?
So the Ride Harder Plan is a fully self-supported option where you would have the plan delivered via Trainingpeaks and go through it yourself. This is also the previous year’s Academy programme with regards to sessions and content. The Academy takes on the updated Ride Harder Plan and is delivered within a group environment where I am available in a Facebook group and during the online group rides for any questions or support. The Academy is only open once a year to new members.
Do you have any more questions?
Click here for further details on this plan and plenty of testimonials from clients who have gone through the same programme within my academy community! You can also reach out to me by email at james@rideharder.co.uk
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