Rider Profiling Programme


The Plan

This 6-week plan is designed to help you discover your characteristics as a rider and where your strengths and weaknesses lie.  The plan consists of a number of ‘challenges’ interspersed with challenging but non-essential training sessions you can swap out for your own sessions if you have a regular plan.

The ‘challenges’ that are the backbone of this plan are curated as a whole to  go beyond what you might learn from an FTP test or even our Full Spectrum Performance Testing session, which is included as part of the plan. We delve into areas such as:

– your climbing ability;

– speed endurance and anaerobic repeatability;

– how good you are at pacing efforts without power data feedback to guide you;

– assessing your time trialling prowess; and

– discovering how well developed your body’s ‘gears’ are even within specific training zones.

Learning about yourself in this way, through context specific challenges can be invaluable when choosing events or even what discipline of cycling you should focus on.

Don’t worry about your fitness!  Whilst the primary focus is on the ‘challenges’ and data collection, we have endeavoured to create a balanced training plan that will still help you build.

Instructions are included in the plan on how to interpret your data and what to make of the results.  However, if you feel you would like more help in analysing your data, you can always request a consultation call with one of our coaches to go through your data, help you understand the results better and assist you with making any long-term training/racing decisions. Simply drop us an emailing at [email protected] and we will let you know about coach availability and consultation prices.

Full Spectrum Performance Testing included

The plan culminates in one of our full spectrum performance testing sessions.  Please note that you can perform this alone or if you would prefer not to suffer alone, you would be very welcome to join one of our live coached testing sessions.  If so, drop us an email and we can let you know when the next session is.

Who is this plan suitable for?

There is no hiding it, some of the sessions in this plan are tough!  We would certainly NOT recommend trying to follow this plan if you are not relatively confident in your fitness. We would suggest considering this plan only if your FTP is over about 3 watts/kg for men and 2.5 watts/kg for women.

What you will need?

In order to follow this plan, you will need:

– a Training Peaks account; and

– a turbo trainer which is either a smart trainer/bike or a basic trainer with a power meter on your bike; and

– access to some sort of training platform over which to run the sessions. Our recommendation would be RGT Cycling.

We would recommend purchasing a Training Peaks premium subscription for the duration of this plan to enable you to move your sessions around to suit (within the recommendations above) and so that you can more easily interpret and collate your data in-line with the instructions in this plan.

Otherwise, best of luck with the plan and please ensure you look after yourself and don’t take any unnecessary risks with your safety, health or mental well-being.

Next Steps

  • Firstly, set yourself up with a free Training Peaks account if you don’t already have one – Training Peaks
  • Once you have ordered the plan, you will receive a confirmation email, which will contain a link asking you to add us as your coach on Training Peaks
  • Click the link and add us as a coach and we’ll import the plan into your Training Peaks account
  • Then off you go!