Coaching and Preparation - Next Steps

Now with longer evenings we can put the indoor trainer aside and start to get out for evening spring rides enjoying the warmer weather and the longer evenings!

The next steps?

The bonus rides during the week can add greatly to your fitness as your goal approaches. Getting into a routine of training for that 60mins or 90mins twice a week after your daily commitments can give your fitness the boost you’ll need come the summer months. Having built that aerobic base and introduced workouts that have started to increase your ability to produce the power for those hills, you can step this up during April evening rides.

For those of you that would like extra daily advice you can sign up to our individualised training plans (see link….

This Month – Making the most of those evening training rides!

This month the goal is to build on those already consistent training patterns and weekend training and make the most of the extra daylight in the evenings. The short efforts that you have been building up on the indoor trainer can now be delivered on the road. Introducing short routes that may replicate the efforts of the upcoming event.

6 Tips for April:

• Introduce one (preferably two!) outdoor training rides midweek between 60mins-90mins!
• Find local roads that you can incorporate similar types of hills etc that will be similar to your event roads. A great way to do this is to find a 15-20min loop that you can complete twice and build up weekly. This ideally will include a 5-8min hill that you can complete your training effort on and a loop back around to the start of the hill again that will allow active recovery.
• After a short warm-up have a goal to complete two of these short hills at the speed that you would like to during the event (this will start to build up your power and tolerance for this type of effort without much fatigue as it’s a much shorter session). Build this up over the month to complete three to four loops. The effort should be no more than 85-90% of Max Heart rate.
• Prepare your evening ride the night before so when you go to do the training you don’t have to think or plan to much and it will make it much easier to get on the road quickly and be on your way!
• Continue to build on your longer weekend rides, aiming to add 10 mins per week to hit the 3 hour mark for at least one of the rides as this will be the core to your event fitness, alternating between hilly and flat routes.
• Aim to ride with your local group for increased motivation, practice your fuelling strategies for the event day to ensure your body is able to cope with the fuel you choose, rule of thumb would be a bottle and some food every 45- mins.

That will give you plenty to focus on for this month! Until next month...

For those of you that would like daily advice you can sign up to our individualised training plans please contact the team at Dialled Performance at Team.dialled@gmail.com

The pricing for the 12 week plan is €99. (Sportive)

The individual weekly plan is €299. (Medium or Gran Fondo)

The one to one coaching and ride accompanied with coach will be priced on request (depending on request type).

Sportive plan

• A progressive 12 week training plan
• Weekly training targets
• Tips and guidance on how to maximise your available time
• Downloadable planner

Medium Fondo plan

• One to one coach consultation.
• A detailed personalised plan.
• Training zones set specifically for you.
• Free training peaks account to monitor your progress
• BI Weekly feedback.
• Bi Weekly call with coach.
• Exclusive coach led monthly on line zwift fondo group ride

Gran Fondo plan

• One to one coach consultation.
• A detailed personalised plan.
• Training zones set specifically for you.
• Free training peaks account to monitor your progress
• Weekly feedback.
• Weekly call with coach.
• Exclusive coach led monthly on line zwift fondo group ride
• Exclusive fondo coach lead accompanied ride