As a cycle coach one of the most important things that I’ve found that governs the success or failure of my clients preparation for big event like the SCODY 3 Peaks Challenge is their commitment. Now commitment a fairly broad topic. So what Im going to discuss here is one of the main issues that many of my clients face when they are about to commit to a serious block of training.
How much training is required to ride the SCODY 3 Peaks Challenge in under thirteen or ten hours? Forget anything that youll see that offers you super fitness by exercising for 20 minutes a day. That only exists in TV infomercials. You see, there is no holy grail to getting fit quickly, especially for a serious endurance event like the SCODY 3 Peaks Challenge. And, believe it or not, I believe there is no naturally gifted sedentary person out there that they can just jump on a bike without doing any form of prior training and expect to get enough fitness in just three weeks and then successfully ride the SCODY 3 Peaks Challenge in under thirteen hours. Look, there might be someone out there but Ive yet to come across one in all the time Ive been coaching people. And, if I was to find someone they would be a very very rare exception.
So youll need to commit around ten to twelve hours a week for twelve weeks to prepare yourself to ride the SCODY 3 Peaks Challenge in under thirteen hours. More if you want to do a sub ten. For a sub 10 youd be looking at around ten to eighteen hours a week. There are a few exceptions to this. If you have come over from another endurance sport or if you have previously committed to this volume of training before then you may not need to do as much, but thats about the only two exceptions that I can think of.
The main reason why people fail themselves when they try to commit to a block of training like this is actually to do more with what they dont do rather than what they are going to do.
So now that you know that youll need to train between ten to eighteen hours a week (depending on your target ride time) youll actually need to make this time available. And this is where many people come unstuck. If you arent currently making this amount of time available to train then there is a whole lot of stuff that youre currently doing that you wont be able to do if you commit to this training. Remember, its all about what you wont be doing. Whether its playing taxi for the kids on the weekend or making that eight am meeting at work on Wednesday, all these things will impact your ability to commit to the training.
So rather than blindly kicking off your training in a hope that youll sort out these scheduling conflicts when they arises, youre better off addressing them before you start your training. In my experience these conflicts, if left unresolved, will result in you feeling frustrated that you arent getting your training done, your workmates frustrated that youre meeting with them in your cycling knicks, that is if you actually manage to make the meeting. And… your disgruntled partner being angry at you for being outsourced to do your kids weekend taxi service.
So the first thing to do before committing to the training is to work out when youll find the time to do your training and then work out what and who is going to be impacted by it. Once you figured this out youll need to go to each of these stakeholders and get their buy-in well ahead of time. As part of your planning set some time aside to talk to your family and work mates and let them know what you are doing. Then get it sorted out before you start your training. Negotiating whos going to operate the kids weekend taxi service at 5:30am on a Saturday morning while pumping up your tires in the garage will never result in a very favourable outcome. And… whatever outcome you do reach in the garage will usually also result in restrictions being imposed on any future negotiations to do with your training time. Anyone that understands how to negotiate will tell you that you need to come from a position of power. The garage at 5:30 am in the morning is not a good place for powerful negotiations.
The great thing is that Ive done a lot of the initial hard work for you. Ive created both a sub 13 and sub 10 hour 12 week training plan for you. In it Ive already working out how much training and what sort of training youll need to do week by week in your build-up to the SCODY 3 Peaks Challenge. All you then have to do is get your diary out and find out if you have any up and coming work events, social gathering, meeting and taxi services that are going to conflict with the training plan. Nothing worse than trying to get in a long ride on Sunday after attending your friends all-nighter birthday party the day before. Right?
The training plans can be downloaded here from our CyclingWorkoutOnline website:
So there you have it. Stakeholder buy-in. Get it right and youll fly through your training with ease. Get it wrong and you could be facing a nasty disagreement with your family, friends or boss or perhaps all three.
“For the record, I am whipping butt with another guy who last year beat me up Mt Macedon by a minute, now Im beating him by more than 5 minutes (I have not missed a session following your program). Thats a 6 minute turnaround over 10Ks and I still weight 5kg more than him. He asked me what my secret was. I told him Cycling Inform, get on it. Now my other mates are calling me a social riding snob. I have been plugging your site. Cheers.” – Dale Clune