CYCLING FOUNDATIONS
Build Your Cycling Foundation with Expert Coaching
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
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.
Cycling Foundations: 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 coaching.
Initial: Baseline performance at the start of the program.
Aerobic Power: Baseline
Efficiency: Baseline
Final: Improved metrics after 12 weeks of training.
Aerobic Power: +27.96%
Efficiency: +11.93%
