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 – BASE
The building blocks for becoming a rider who can ride faster and longer
As we move into the next phase we will be building your aerobic engine working and your base fitness which is the building block of all good cyclists. We will be working on not only endurance but your strength also through on the bike training along with continuing the off the bike conditioning.
Month 3 – 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 4 – 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.
Yoga for cyclists now included!
Yoga sessions are now included in this plan!
Yoga specifically created for cyclists included FREE with this training plan. This programme has been created by KMC Yoga and will give you the exact sessions required to assist you with comfort and performance on the bike!
16 weeks too long? Try our 12 week plan
Carl Morris –
FTP up and body weight down! I only started cycling in April 2020 due to lockdown and after doing it for a few months I wanted to progress so started looking at training plans but didn’t know what sort of training to go for so thought it would be a good idea to sign up to the Ride Harder 16 week Plan.
I am so glad I did as my fitness and overall knowledge are improving, and I can’t wait to continue.
Mike Woods (@the_essex_cyclist) –
My FTP went from 244w to 269w after 16 weeks. Starting the Advanced Plan now!
Daniel Ward (Triathlon Dan, YouTube) –
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“”
Vernon Anderson –
I started working with James at the very beginning of Ride Harder as I wanted to add some structure to my bike training through the winter as I moved towards Triathlon more seriously.
I consider this one of the best decisions I could make, as James’ approach to the first of the Winter plans was superb and shows in the way it has grown to this point.
My Triathlon path has developed through Ride Harder, as I became a part of the full coaching offered.
During my time with James, I found him to be highly professional, massively knowledgeable, always looking to add to is knowledge, not afraid to make mistakes to grow and a great communicator.
In addition to this, he has and still does remain a great source of advice and support to me and my endeavours for which I am very grateful.
I am now self-coached but without the knowledge I built in the time is spent with RideHarder, I feel this would not be as successful as it has been.
My season this year has seen me go to Challenge Roth and set a new PB of 10:32 at the Full Distance, something I am very proud of and feel I can improve further.
One last point to add, James is also my bike fitter of choice. I feel this is not a one-off thing and having a consistent point to come back to has been great.
Thanks for all of the support over the years Ride Harder!
Doug Shawcross –
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!
Ray Knights –
Being a first-timer on a training plan I had nothing to gauge it by. But after a steady start it gradually built up over the 16 weeks & it worked very well for me. I have definitely noticed the improvements & would thoroughly recommend this plan. Looking forward to summer 2020.
Richard Goodwin –
I have found the Academy different in that I have less direct contact with you but being part of a larger group all trying to improve is great. I have made less use of the Facebook page than others, preferring to just get on with it and only reach out if I need advice, although the initial Tuesday web chats were helpful in establishing the degree of flexibility with the sessions. Certainly, I have found the power pedals make a difference – for example, I know that as I tire during higher intensity session if I was to maintain my HR then my power would decline but with the pedals, I maintain my power and my HR increases – so I work harder. I must admit I had expected the Academy to require fewer sessions per week than the 1:1 program over the summer but in hindsight, I know that starting the summer as fit as I was at the end of last summer will only mean I am that much fitter for the rides in the coming summer.
Jane Stockings (verified owner) –
I am five weeks into this plan and am loving it. I am very much a novice and have never had a plan before and had thought it would be too advanced but having purchased a Watt bike this is perfect to structure training. It also provides so much more than the plans available on the hub or other platforms as James provides the reasoning behind sessions and there is so much additional content including stretches and strength training. I don’t know about whether my FTP has increased yet however what I do know is I love having a focus, the reasoning behind the plan and already my weight and fat are down and my muscle is up and that includes over Christmas! – thanks James – can totally recommend this plan.