Description
UPDATED FOR 2024 with New content and sessions
Have you downloaded training plans in the past and not stuck to them?
Have you tried a Zwift training plan but were not faster on the bike when riding outside?
If this sounds like you then THIS plan is for you!!
What makes this Training Plan different?
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.
- 12-week programme training all the physiological systems needed to become faster
- Practical advice throughout to make you a more efficient cyclist
- Guided through each session with how and why this workout will help you
How many sessions per week?
The plan generally consists of 2 key turbo sessions during the week and a key longer ride on the weekend which can be done outside. These can be moved around to suit your work/family life situation.
If you want to train more, there are at least 2 optional sessions per week you can take on which will help you improve further.
What equipment and technology is required?
- A turbo trainer / Watt Bike
- A subscription to Zwift, Rouvy, or any of the similar platforms
- A Training Peaks Account (Free plan is available)
- A Heart Rate Monitor or Power Meter – The outside workouts are structured so that they can be done just using Heart Rate
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?
This Plan is a fully self-supported option where you would have the plan delivered via Trainingpeaks and go through it yourself. Whereas the Academy takes on this plan within a group environment, with support from me and a team of coaches, such as nutritionists, yoga instructors, and mindset experts. You also get discounts and premium bike brands and a number of other benefits. The Academies open every October, with an Advanced version in January which is designed to follow on from this plan.
Doug (store manager) –
It seemed like a big leap for me to go from cycling for fun to full-on Academy hardcore training with all it’s associated jargon of FTP’s, Threshold Zones and ERG. But I have to say, it’s been the best decision of my cycling life to do this. The sessions are progressive and I loved the simplicity of how the IT worked to track progress and ensure accountability to do the sessions in the first place. 100% I would not have made the advances in fitness and benefit from targeted variation in exercise zones, should I tried to do this on my own accord without a plan or support from James and fellow Academy riders. If you’ve been umming and ahhing over doing Academy training I would thoroughly recommend Ride Harder and just taking the plunge, you won’t regret it!
Triathlon Dan (store manager) –
Hit my biggest ever FTP! The plan ensured that I wasn’t wasting time on inefficient training and was maximising the fitness gains I made. The plan also gave me the knowledge to understand the specific purpose of each training session as well as periodisation as a whole. The volume was manageable and meant that I could re-arrange my training week around life commitments without missing key training sessions, James highlighted within TrainingPeaks which sessions are “key” and which sessions are “optional” which really helped me manage my training for the best possible results.
I think that this plan is excellent both for athletes who haven’t been coached before and are looking for a halfway step at a reduced cost for an entry to structured training, as well as those who have extensive experience and so wish to have more control and input into their training plan.
I follow this plan year after year with continued improvements and hope that many others will #TrainSmart and #RideHarder“”