Training Plans

Looking to improve your road cycling, and need a guiding hand, but want to remain "self coached"?   No problem.   We offer proven Programmes designed to be followed at your own pace, complemented  advice and guidance via WhatsApp and email.

How It Works 

  • You Buy the course (or just call/contact me first to discuss your options) 
  • We have a call to discuss basic information about yourself (age, current fitness, number of hours you can spend training per week, etc), your needs, goals and I will try to answer any questions you may have
  •  We agree the way forward for you (I will tune the workouts depending on what you have told me above)
  • We set you up on Trainingpeaks, link it to Strava and/or Zwift/Trainerroad, etc
  • You download the workouts to your laptop or cycling computer (I can send them by email if needed)
  • Every week you do the workouts as per the plan (road or preferably on an indoor trainer)
  • We review your progress at set intervals and revise the workouts as needed 
  • At the end we review your progress and discuss next steps
Sample Programme Workouts


Our courses are designed to support all ages and abilities, from the novice/beginner through to club level cyclist who wishes to improve their fitness and are never too old or too unfit!

Note : We use Paypal, so you can Shop with Confidence. 

Training Plans

Early Base Training (Building Depth of Aerobic Fitness)
Cycling is an aerobic sport and hence the need for aerobic fitness is crucial for success. This twelve week course is designed to recruit muscles and physiological adaptations, improving your aerobic endurance, stamina and plus speed skills to improve your cycling efficiency.
  • Baseline Tests and 2 x Limiter Assessments
  • Workouts: Aerobic + Cadence Drills + Tempo
  • 12 Week (8 to 10 hours/week)
  • Progress tracked by Aerobic Decoupling + Efficiency
  • Heart Rate/Power* Based
  • TrainingPeaks Account
  • Option to extend to additional training blocks
  • *(available with smart trainer/power meter)
Mid/Late Base Training (Sharpening Speed and Endurance)
This is an 8 week course designed to be a progression from an existing programme or progression from early base training.  Its objective is to increase your aerobic engine (Vo2Max) and build power and capacity so that you can begin to train for event-like conditions
  • Baseline Tests and 2 x Key Limiter Assessments
  • Workouts: Intervals, Sweetspot, Vo2Max
  • 12 Week (10 to 15 hours/week)
  • Progress tracked by Power and Vo2Max
  • Heart Rate/Power* Based
  • TrainingPeaks Account
  • Option to extend to additional training blocks
  • *(available with smart trainer/power meter)
Foundation For Cycling (Ignite Your Love of Cycling)
This course is for beginners who would like to ride with confidence
  • Email Consultation
  • Mid-Point Review
  • 2 x 4 Week Training Plans (Base Fitness)
  • RPE/Heart Rate Based
  • Zwift Integration (optional)
  • TrainingPeaks Account
  • Extend to additional months
Accelerate Your Fitness (Boost Your Capabilities)
This course accelerates your fitness and "bike readiness" for sportives, club rides or charity events.
  • Foundation For Cycling , Plus
  • Initial 30 minute Telephone Consultation
  • 2 x Telephone Reviews
  • 2 x 4 Week Training Block (Base + Build) 
  • Heart Rate / Power Based (based on Classic Zones)
  • Indoor Sessions (Zwift/Trainerroad, etc)
  • Road Sessions for Aerobic Endurance
Endurance and Conditioning (Go Stellar!)
This course builds base endurance, progressing to interval workouts to build your lactate threshold, aerobic capacity, combined with cycling specific strength workout so that you can go faster for longer.
  • Accelerate Your Fitness , Plus
  • 3 x 4 Week Blocks (Base + Build + Peak)
  • Heart Rate and Power Zones (based on iLevels)
  • Strength and Conditioning 
  • WhatsApp Reviews
  • Phenotype Analysis *
  • Key Limiter Plan* (PMax, FRC/FTP, VO2Max, Stamina, Exhaustion)
  • *( available with smart trainer/power meter )