Alpine Everesting Training Preparation - Broad Guide
Note: Low to high volume ranges provided to accommodate experience levels, sporting interests & lifestyle context
Winter
July / August
Spring
August/September
October Daylight savings, weather warming up
November
Summer
Late Nov/Early Dec - ROAM SIMULATION
Training considerations:
July / August
- Fitness maintenance
- Bike fit review, if necessary
- Replace damaged/tired training equipment
- 6-8 hours athlete training per week. Cycling include a mix of hills/ flat.
- Functional strength foundation as part of weekly routine (eg 2 x 30 mins). Could include yoga/pilates
- Complementary cross training eg swim, walk, run, off road trail/mtn bike, social/recreation exercise
- Athlete nutrition/hydration review. What's working well, areas to improve. Adapt/adjust to season and training build.
- Refresh/reset ‘life’ recovery strategies. Sleep. Diet. Recreation/hobbies. Keep it simple.
Spring
August/September
- Base foundation
- 3-4 rides per week
- 150 - 300km, mix of hills and flats
- 7-12 hours athlete training per week.
- Recommend 1 x strength/power quality session per week (2 preferred, bonus)
- Recovery week(s)
- Remedial massage 1 x per month/6 weeks. Establish routine over Spring and Summer.
October Daylight savings, weather warming up
- 3-5 rides per week
- 200-400km per week. Variable terrain, mix of flats, undulations, hills and climbs. Build miles and/or elevation into longer rides.
- Recommend 1 x strength/power quality session per week (2 preferred, bonus)
- 8-14 hours athlete training per week. Includes cross training, recreational exercise, S&C, Pilates/yoga etc.
- Feature a personal/team bike challenge to build confidence & conditioning, keep it fun! Could feature a regional cycling event (experience)
- Incorporate recovery week(s)
- Where possible, join at TDC ride for peloton experience, safety etiquette & practices. Make new friends within the TDC family.
November
- 3-5 rides per week
- 300-600km per week. Variable terrain, mix of flats, undulations, hills and climbs
- 10-16 hours athlete training per week. Includes cross training, recreational exercise, S&C, Pilates/yoga etc.
- 1 x week elevation focus, 1 x week volume focus
- Recommend 1 x strength/power quality session per week (2 preferred, bonus)
- Back-to-back longer ride days (conditioning for 2 day Roam)
- Could feature a regional cycling event
- Where possible, join at TDC ride for peloton experience, safety etiquette & practices. Make new friends within the TDC family.
Summer
Late Nov/Early Dec - ROAM SIMULATION
- Recommend 2-Day simulation personal/team challenge, 2500-3500 vert per day / 150-200km per day
- Practice pacing, fuelling/hydration strategies, recovery methods, mindset strategies. Feedback on fitness level and training progress.
- Recovery post simulation / absorb Sept-Nov training load
- Christmas/New Year Period, Rapha 500 Challenge
- 1 x week elevation focus (lesser volume to offer more recovery), 1 x week volume focus
- 10-16 hours athlete training per week. Includes cross training, recreational exercise, S&C, Pilates/yoga etc.
- Back-to-back longer ride days (conditioning for 2 Day Roam). Variable terrain, mix of flats, undulations, hills and climbs.
- Where possible, join at TDC ride for peloton experience, safety etiquette & practices. Make new friends within the TDC family.
- Taper & Event week
- Post event recovery strategies
Training considerations:
- Lifestyle context including work, family, personal commitments
- Season personal and/or performance goals (in addition to Everesting)
- Age, experience, life miles, gender, hormone cycles/patterns
- Training time available, resources & environment
- Personality / character
- Sports physiology / biomechanics / anatomy
- Pre-existing conditions
- History in sport, injury
- Riders part of the Alpine Everesting Project to complete an athlete screening form and have current Cycling Aus and/or Triathlon Aus Membership
- For any questions & guidance on training preparation, please reach out to Mel Cockshutt or Bec Hoschke
- For specific & personalised program support, we recommend contacting an accredited & suitably qualified cycling and/or triathlon coach (specialising in endurance sports).
alpine_everesting_training_template.xlsx | |
File Size: | 15 kb |
File Type: | xlsx |
Useful links, events you could incorporate as part of your training:
Join a TDC Ride, where possible
Everesting Website Guide
Generic Plans (may be useful)
- https://gearsandbeers.org.au/
- https://www.pedalpower.org.au/fitzs/
- https://cycledownunder.com/gran-fondo/
- https://cyclingclassics.com.au/
- https://cyclingclassics.com.au/bowral/
- https://letapeaustralia.com/
- https://www.bicyclenetwork.com.au/rides-and-events/
Join a TDC Ride, where possible
- https://www.tourdecure.com.au/get-involved/come-on-a-group-ride/
- Peloton experience, safety etiquette & practices. Make new friends within the TDC family.
Everesting Website Guide
- https://everesting.teachable.com/
Generic Plans (may be useful)
- https://www.bicyclenetwork.com.au/rides-and-events/peaks-challenge/preparation-training/training-programs/