When does it start?
September 23. All athletes registered before September 20 are eligible.
How is it delivered?
Via TrainingPeaks. A link will be provided to add me as a coach in TrainingPeaks*. Once you have added me as a coach, your program will be added! The program will be added one week at a time to keep you focused on the week coming up.
How many sessions per week? How many hours?
The program generally consists of 3 sessions of each sport per week, and one rest day, although some weeks will have more or less. The average weekly hours range from 9.5 hours (excluding the taper weeks) to 15.5 hours (week 7).
What level do I have to be at to start the plan?
The plan is a low-mid volume program suitable for beginners to intermediate athletes. However, you should have a firm foundation in order to jump into the program. Week 1 of the program includes a 3.5 hour ride, and a 2 hour run (not on the same day). You should be at a level where you can handle these volumes. For example, if you have not ridden more than 3 hours or run more than 105 mins continuously recently, then this plan may be too much for you (but feel free to contact me to check)
See here for week 1 (click to expand):
What measures do the workouts use?
The workouts are primarily designed around perceived effort and heart rate zones. However, it is relatively straightforward to change the workouts to target power and pace, if that’s your preferred method of training.
What coaching methodology does the plan follow?
The plan is influenced by a number of coaching methodologies, such as the 80/20 methodology and the principle of supercompensation. 80/20 methodology is backed by science and is based on the principle that 80% of your training should be low to moderate intensity, and only 20% hard to very hard. Following this methodology ensures that the athlete is getting an adequate endurance foundation and adequate recovery to ensure that they can carry out quality high-intensity sessions. The trap that many athletes fall into is training in the gray zone that is not hard enough to produce significant gains, but too hard to allow recovery.
Supercompensation refers to a cycle of higher training loads followed by recovery, typically measured in weeks. This plan follows a 2 week on, 1 week recovery pattern. The higher load weeks stress the body and then the recovery week allows the athlete to recover and come back stronger for the next higher load weeks, and so on – i.e. the body compensates during recovery – ‘supercompensation’.
Will SHOT Coaching be there on race weekend?
I sure will be, and I can’t wait! If you use the plan, be sure to contact me so we can catch up and say hello.
*Please note that this will give SHOT Coaching access to your TrainingPeaks account for the purposes of applying the plan only. No personal data will be collected by SHOT Coaching – it will all remain within the TrainingPeaks application. Access can be removed at the end of the program or at anytime during the program.