Both our on track and off track training is based on the model of structured training where the intensity, frequency and volume of training exercises are varied during different times of the year. These stages depend upon when your most important races occur. For instance, we avoid heavy strength training in the weeks before a National. Likewise, the time to introduce new riding skills is earlier in the training year to allow time for them to become well learned.
Typically the following phases are used; a preparation phase, base phase, pre-competitive phase, competitive phase and a rest phase.
Preparation phase. This consists of lighter workouts, allowing your body to get used to the physical demands. On the bike we focus more on fundamental riding techniques, practicing skills at low intensity but with lots of repetition.
Base phase. This is where most of the hard work will be done and it can be divided into training blocks of several weeks each depending on your schedule. Your cardio and strength are increased and your skills on the bike are grooved to become automatic and comfortable to you. Intensity remains low allowing training volume to steadily increase.
Pre-competitive phase. Here we adapt your training so that intensity is increased both in your workouts and on the track. You will know exactly what to do on the bike (all technique changes are completed in this phase) and your gym work will be adjusted to the demands of the upcoming event.
Competitive phase. Here we will get you to your peak condition technically, physically and mentally. We raise the intensity of training while lowering the overall volume.
Rest phase. The body needs time to recover and recuperate. This rest phase may be short or long depending on your own race schedule and from here we move back into a new preparation phase.
You will receive a technical, physical and mental skills training program individually tailored to your needs and based around your own race schedule.