Training Guide

Alpine Everesting Training Preparation - Broad Guide

Note: Low to high volume ranges provided to accommodate experience levels, sporting interests & lifestyle context

Winter
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.

December / January

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:

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

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

Generic Plans (may be useful)

https://www.bicyclenetwork.com.au/rides-and-events/peaks-challenge/preparation-training/training-programs/