Training Programs

Whatever level you are riding at right now, you can take advantage of our experience, giving you hours of previously wasted training time back as well as quickly getting improvements with your cycling performance. We have over sixty-one discipline and event specific training programs to help you be at your best at your next cycling event. Your training program is delivered to you weekly via your online training centre, or through your Training Peaks account.

Indoor Cycling Training Videos

Time efficient indoor training video workouts that teach you how to improve your pedalling technique while also developing your aerobic fitness, cycling strength, and speed. We provide training files for all our indoor training sessions so you can do them on Zwift, TrainerRoad or your Garmin or Wahoo Element. Our indoor training will work for you whatever your training platform or standard or smart trainer. Our indoor training sessions can be taken out on the road with our detailed timing sheets and training files that work with your Garmin or Wahoo bike computer.

Off-The-Bike Strength Training Videos

You can only generate as much power as you can stabilise. That’s why it’s so important that you do strength training. It’s these super-effective “secret” core strength and conditioning workouts that underpin our training programs and take the guesswork out of your ‘off the bike’ strength training. A total of 15 minutes, three times a week is all you need to get a stronger cycling core. This can help you pull hard turns on the front of your bunch, climb faster and sprint even harder. No other strength training program comes close to its depth. No expensive gym equipment, membership, or personal trainer is needed. You can do all of these exercises in the comfort of your own home.

Coaching Support

Unlimited email support from world-class cycling coach David Heatley.  David has been a full-time professional cycling coach for over a decade and has helped thousands of recreational riders and state, national, and world champions worldwide achieve their own personal cycling goals. Data reviews, training advice, nutritional advice; it’s all included.

Regular Zoom Calls

Our regular zoom calls will inform you what training is working right now. We cover an extensive range of topics around the core competencies of you becoming a “complete cyclist”: training, nutrition, equipment, skills, and mindset.

Are you an endurance cyclist who is looking to take your riding to the next level? If so, this eBook is for you! We’ll introduce you to our new eBook that explains the seven best ways to incorporate base training into your workout routine. This eBook will teach you the proper way to build a strong base, so you can achieve better performance during the season and reduce injury. So if you’re ready to take your cycling to the next level, get this eBook today!

If you’re looking to get the most out of your cycling training, this eBook is for you! We’ll cover the science behind heart rate and power training and explain how to use them to train efficiently and effectively. We’ll show you how to calculate your training zones and teach you how to properly use heart rate and power to get the most out of your workouts. So if you’re ready to take your cycling training to the next level, this is the eBook for you!

Have you ever wanted to become a better cyclist? This eBook will teach you the fundamentals of developing cycling fitness. We’ll cover the five top key factors of cycling success and how to build a training load that will help you get the most out of your workouts. We’ll also share some of our top training tips and tricks to help you get more power on the bike and make the most of your home trainer sessions. Get ready to become a better cyclist with the help of this eBook!

Are you ready to take your cycling dreams to the next level? Join us for our Dream Act Achieve workshop, designed to help you set goals, plan for success, and motivate yourself to reach your cycling goals. We’ll provide you with the tools and resources you need to make your cycling dreams come true. So whether you’re an experienced cyclist or just starting out, this workshop will help get you on the path to success.

Whether you’re a competitive cyclist or a recreational rider, nutrition is key to fueling your cycling performance. In this video, we’ll show you how to properly fuel your cycling for maximum performance. We’ll cover the basics of nutrition, hydration, and on-bike and off-bike fueling strategies. With these tips, you’ll be able to make the most of your cycling and achieve your goals. So if you want to ride faster and farther, this video is for you.

Are you struggling with motivation? Are you stuck in a rut, unable to make progress? This workshop will show you powerful brain hacks to help you unlock and access your unlimited motivation. We’ll discuss scientifically proven techniques, sports psychology, and high-performance strategies to help you reach your cycling goals. Get ready to be inspired and take your motivation to the next level!

If you’re a serious cyclist looking to drop more riders on climbs, this video is for you! We’ll show you the proven techniques you need to know to improve your hill climbing performance. We’ll teach you how to optimise your pedalling technique, use the right gear and cadence, and maximise your power and efficiency on climbs. With these tips, you’ll be climbing hills faster and dropping more riders in no time!

Everyone knows riding in a group is more efficient than riding alone. The benefits of group riding are well-known and numerous, with one being the ability to save around 30% of your energy by doing so. That means for the same or less energy expended; you can be sitting in a bunch that’s riding much faster than if you were trying to ride on your own. Whether it’s your local bunch ride, next gran fondo event or racing, this video covers the essential techniques that will help you maximise the efficiency of your bunch rides while staying safe and out of trouble.

Get ready for your next cycling event with this complete guide! We’ll show you how to plan, prepare, and travel to and from your event. We’ll go over all the items you shouldn’t forget, as well as tips and tricks for having the best ride. From packing the right gear to arriving on time, you’ll be ready for anything with this guide. So don’t miss out – watch this video and get ready for your next cycling event!

Cycling cadence isn’t a sexy subject, but it is very important to your cycling success. In this video, we’ll explain the importance of cadence and how to use Quadrant Analysis to optimise your pedalling efficiency. We’ll cover the basic and advanced concepts of cadence, as well as drills and techniques to help you develop your cycling cadence and overall cycling performance. We’ll also provide some sample workouts you can use to help you improve your cadence. So, if you want to know the importance of cycling cadence and how to use Quadrant Analysis to improve your performance, this video is for you!

In this video we’ll teach you how to understand and use heart rate and power zones to get the most out of your workouts. We’ll also show you how to measure and do deep dive analysis of your cycling data so you can make sure you’re constantly training most efficiently. This is the first video in our series on optimising your training – so get ready to take your cycling performance to the next level!

In this second episode of our Optimise Your Training series, we’ll discuss the importance of the order and timing of building fitness properly using our training program’s base, strength and speed phases.  We’ll also show you the importance of having a plan for your training and how it can help you reach your cycling goals. Whether you’re a beginner or an experienced cyclist, this video will help you optimise your training for maximum results.

This video will show you how to optimise your training load to maximise your available training time. We’ll cover how to use data analysis to understand your training load and design a plan that works for you. We’ll also give you tips and tricks to make the most of your limited time and achieve your goals. So, if you’re looking to maximise your training time, this video is for you!

Training with power is a great way to track and measure your performance. In this video, we’ll show you how to understand the numbers, including FTP (Functional Threshold Power), CTL (Chronic Training Level), ATL (Acute Training Level), TSB (Training Stress Balance), IF (Intensity Factor), TSS (Training Stress Score) and the Performance Management Chart. We’ll also show you the best practices for using Training Peaks to analyse your data. So, if you’re looking to optimise your training, this video has everything you need to understand how to train with power and get the most out of your power meter!

Have you ever wanted to build a comprehensive training program around your cycling events for the year but don’t know where to start? This video will show you how to use a seasonal planner to build a training program correctly. We’ll show you the different phases and timing of your training program and how to order them to build a taper and peak for each event. You’ll also learn how to plan and optimise your training around your events throughout the year to ensure that you are competitive and maximise your results for all of them. 

In this video, we explore why body maintenance is so important for cyclists. We’ll give you an overview of the types of activities you should be doing, such as stretching, yoga, blue roller, off the bike strength training and mobilisers. We’ll also give you tips on how to fit these activities into your cycling training plan. So, if you want to get the most out of your cycling performance, watch this video and find out why and what you need to be doing for body maintenance.

Cycling can be a great way to stay fit and have fun, but it’s important to make sure you have the right clothing. In this video, we’ll show you the secrets to selecting the perfect cycling clothing for any weather conditions. We’ll give you tips on the best fabrics, the correct fit, and the features you should look for when selecting your cycling clothing. We’ll also show you how to layer your clothing for maximum comfort and performance. So if you’re looking for the ultimate guide to cycling clothing, this video is for you!

This video will give you the tips and tricks you need to make the most of your indoor trainer workouts. We’ll cover everything from selecting the right equipment, setting it up properly, picking the right training platform, creating effective workouts, and syncing all your data. So if you want to get the most out of your home trainer sessions, this video has you covered!

Proper nutrition and hydration are essential for a successful ride. This video will provide the best tips and advice for getting the right nutrition and hydration for your ride. We cover topics such as the importance of carbohydrate intake, the advantages of sports drinks, electrolytes, and the timing of food consumption. We’ll also provide tips on how to avoid the dreaded ‘hitting the wall’ or “bonking” during an endurance event. With this information, you’ll be able to fuel your ride and push yourself to the next level.

Recovering after illness or injury is crucial to staying healthy and continuing to ride your bike. This video will show you the importance of recovery and how to return to riding after illness or injury (including COVID). We’ll discuss different rest and recovery protocols, provide tips for returning to the road, and explain the importance of listening to your body. Whether you’re a beginner or an experienced cyclist, this video will help you stay healthy all year round.

Carb-loading is a popular dietary strategy for cyclists, but there are many myths surrounding it that can prevent athletes from getting the most out of it. This video will dispel those myths and help athletes understand the history, protocols, and specific cycling adaptations to get the most out of their carb-loading efforts. We’ll discuss the different theories and strategies and provide practical advice on how to best incorporate carb-loading into your diet.

If you’re a cyclist, you know that pre-season preparation is essential for success. And that’s where aerobic base training comes in. In this video, we’ll explain why aerobic base training is so important for cyclists, and how it can help you reach your goals. We’ll also share some tips and techniques to help you get the most out of your training. So if you’re ready to step up your cycling game, this video is for you!

Marginal gains from equipment are often seen as the holy grail of cycling performance. But are they really worth it? In this video, we’ll look into the myths surrounding marginal gains and what provides the best performance improvements. We’ll also look into the best ways to boost your performance and the best equipment choices to make. So if you’re wondering what’s the best way to improve your cycling performance is, this video is for you.

Exercise is essential for a longer and healthier life, but what exercise is best, and how much should you do? In this video, we’ll explore recent scientific research to help you determine the volume and intensity of exercise that could be best for you. We’ll take a comprehensive deep dive into the evidence to help you make an informed decision about your exercise regime. Watch this video that explores how much and what exercise you should be doing to ensure that you maximise the health benefits of your cycling.

There is a significant connection between stress and its impact on reducing your cycling performance. We all experience stress, but how can we manage it? This video will show you how to manage stress healthily and effectively. We’ll discuss how to recognise when you’re feeling overwhelmed and how to use tools and techniques to stay focused and motivated. We’ll also discuss ways to maintain your motivation and achieve your goals, even when stressed. With the right tips and tools, you can manage stress and keep your performance high. We’ll also discuss ways to stay focused and on track to achieve your goals even when stress is present.

Do you love biking but struggle to get through a long ride? Fear not! We’re here to help. This video will show you the seven crucial tips and tricks for getting through a long bike ride. From bike setup and nutrition to pacing and motivation, we’ll cover everything you need to know. So if you’re ready to take your cycling to the next level, watch this video and get ready to conquer the kilometres!

Are you struggling to get the results you want with your cycling? Are you feeling held back or even sabotaging your progress without knowing it? In this video, we’ll show you how to fix the three things that might be getting in the way of achieving your cycling goals. We’ll discuss the high-performance habits you need to build, powerful motivation techniques to help you stay on track, and how to dream big to create an inspiring vision for yourself. Join us and learn how to break through the barriers and take your cycling to the next level!

Have you ever wondered what the link is between your diet, motivation and dopamine? In this video, we’ll explore the powerful link between dopamine, diet and motivation. We’ll examine the recent scientific research that has uncovered the role dopamine plays in cycling performance. We’ll look at the habits that can help drive motivation, and how to use diet to boost dopamine levels. So if you’re looking for a better understanding of how diet and motivation interact, this video is for you!

Are you looking to get the most out of your indoor cycling training sessions? This video will show you how to tune your training sessions to maximise your results. We’ll cover topics such as improving fatigue resilience, FTP, using variable power zones, tweaking recovery between intervals, optimising energy systems, and tailoring your sessions against your power curve. So if you want to get the most out of your indoor cycling training, go beyond prebuilt indoor training workouts, and maximise your performance, this video is for you!