CYCLING FOUNDATIONS
Lay the Groundwork for Endurance
Grounded in THE SYSTEM™ 6x6 Framework—Engineered for Sustainable Success.
Cycling Foundations Program
Master the Core Training Elements of THE SYSTEM™ 6x6 to build lasting fitness and confidence.
A Strong Foundation for All Cyclists
The Cycling Foundations program is designed to help cyclists of all levels build a solid base using THE SYSTEM™ methodology. Whether you're new to structured training or looking to refine your skills, this program focuses on mastering the six core Training Elements for long-term success.
Key Benefits:
- Develop stamina and aerobic fitness through consistent endurance training.
- Build neuromuscular control with cadence and force development.
- Learn to manage effort through tempo, lactate clearance, and threshold work.
- Progress with personalized feedback and expert coaching support.
Training Overview
- Training Frequency: 4 to 5 days/week
- Hours Per Week: 4 to 7.5 hours est. / week
- Performance Tools: STRAVA Elevate, TrainingPeaks
- Coaching Interaction: Daily workout reviews + Weekly Group Community Zoom Coaching Calls
- Pricing: $179.95/month – Cancel anytime
Built on THE SYSTEM™ 6x6 Framework
This program focuses exclusively on the Training Elements of THE SYSTEM™ 6x6 — the core building blocks of sustainable cycling performance:
- Endurance: Builds aerobic capacity and stamina through steady-state efforts and long rides.
- Cadence Control: Enhances pedaling efficiency and neuromuscular coordination across terrains.
- Tempo / Force Development: Trains muscular strength and sustainable power at sub-threshold levels.
- Threshold / Lactate Clearance: Improves ability to sustain efforts at high intensity and clear fatigue-causing byproducts.
- Speed Endurance: Increases resilience and power output during prolonged efforts at race pace.
- Power Generation: Develops short bursts of power for surges, climbs, and critical moments in training and racing.
Breaking Barriers with Precision
Case Study: Cycling Foundations – Shelley Solomon
Shelley Solomon embarked on her cycling journey with Cycling Foundations, a program tailored to build endurance and enhance efficiency. Over 12 weeks, Shelley demonstrated remarkable progress, showcasing the impact of structured training and targeted coaching.
Key Improvements
- Aerobic Power: A significant +27.96% increase, reflecting enhanced strength and endurance.
- Efficiency: Improved by +11.93%, enabling longer and more effective rides.
Through Cycling Foundations, Shelley transformed her baseline performance, proving the power of precision coaching and data-driven strategies. This case study highlights her commitment and the measurable success of tailored cycling programs.
Case Study: Social Cyclist – Shelley Solomon
Shelley's Zwift Ride Reports showcase her remarkable 12-week progress in aerobic power and efficiency, achieved through structured training and expert coaching support.
Initial: Baseline performance at program start.
Aerobic Power: Baseline
Efficiency: Baseline
Final: Improved performance after 12 weeks of focused training.
Aerobic Power: +27.96%
Efficiency: +11.93%
