What to Expect:

Detailed Program Overview

  • Training Frequency: 4 to 5 days/week
  • Hours Per Week: 4 to 7.5 hours est. / week
  • Performance Tools: STRAVA Elevate, TrainingPeaks

Program Overview:

The Cycling Foundations program is designed to help cyclists of all levels build a solid foundation using THE SYSTEM training methodology. Whether you're new to structured training or looking to refine your skills, this program will instill the essential elements needed for long-term success. Through targeted coaching and expert guidance, you'll develop the core skills that form the backbone of high-performance cycling.

The Cycling Foundations Program

Cycling Foundations

The Cycling Foundations program revolves around mastering the six key elements of THE SYSTEM, ensuring that your training is comprehensive and balanced.

Training Elements:

Endurance training helps to improve stamina and the body’s ability to sustain prolonged effort.

The How:

  • Long, steady rides
  • Focus on maintaining a moderate pace
  • Build aerobic capacity over time

Cadence control is all about finding the optimal pedaling rate to maximize efficiency and power.

The How:

  • Work on pedaling smoothly at higher RPMs
  • Use cadence drills to improve muscle memory
  • Find the balance between speed and power output

Tempo/Force Development combines steady pacing with power application, critical for sustained efforts in races.

The How:

  • Perform intervals at a higher intensity
  • Develop strength through hill climbs and force-based efforts
  • Increase time spent at tempo to build endurance and power

Threshold and lactate clearance improve the body’s ability to process and remove lactate during intense efforts.

The How:

  • Interval training at lactate threshold
  • Increase intensity to improve the body’s tolerance to lactic acid
  • Train just below and just above threshold zones

Speed endurance helps cyclists maintain high velocities over longer periods, developing overall speed capacity.

The How:

  • Short, fast intervals with minimal rest
  • Gradually increase time spent at maximum speed
  • Focus on holding high speeds for extended durations

Power generation focuses on the rider’s ability to produce force, especially during high-output efforts.

The How:

  • Sprint intervals and short bursts
  • Work on explosive starts and maximum efforts
  • Develop muscle strength and fast-twitch fiber activation

Program Pricing

Pricing: $179.95 per month - Cancel at Anytime

Coaching Interaction

  • Daily Workout Reviews: Receive personalized, expert feedback on each workout to ensure you're on the right path and progressing as expected.
  • Monthly Check-In Call: A 30-minute call with your coach each month to review your progress, address questions, and adjust your training plan for continued growth.
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