The humble training plan is one of the most important parts of training for cycling events. Having a good program that ensures you are training all of the necessary muscular and cardiovascular systems is critical. At Argonaut Cycle Coaching we have a range of pre prepared training plans for a range of target events, including some well known races, such as the Tour of Bright.
Over the last few months we have been busy updating all of our existing programs as well as adding a few new ones, such as an 8 week ‘Time Trial’ program and the exciting new 21 week ‘Ultimate’ training program. The new ‘Ultimate’ program provides a super 10 weeks of base training work before heading into 6 weeks of race specific preparation. A couple of weeks of peaking and tapering round out the program to have you in great shape for race day. This program is suitable for any type of race, from flat one day events to multi-day hilly tours. The program is flexible enough to suit climbers, time trial specialists and even sprinters. It also includes a 3 week competition phase with schedules for a Saturday race, Sunday race and off-race week.
The new ‘Time Trial’ program is a short 8 week, race specific preparation program with plenty of interval work to keep even the most die hard time trialist happy. The program is in a single format of 10-12 hours per week and is suitable for riders who already have a good base of fitness. If you need more base before embarking on this program then we have you covered with our ‘Base Training’ plans.
The Cyclo Sportif events are becoming more popular around the world so we have compiled an 11 week ‘Hilly Sportif’ plan, which has plenty of climbing sessions to keep you happy and to ensure your legs can take the pounding of several hours with the front wheel facing upwards!
On the still-to-come list we have the updated criterium plans, a one-day classic race preparation plan and two 24 hour Enduro MTB plans – one for solo riders and another for team riders. 24 hour mountain biking is one of those fantastic events that caters for all manner of riders and we will endeavour to create programs that have you in great shape so these can be enjoyed as much as possible.
Training plans start from as low as $40 for a 7 week plan up to $125 for the 21 week ‘Ultimate’ training plan. To see our full range of training plans please visit http://www.argonautcyclecoaching.com/training-plans
Heading into 2012 I had high hopes and in the end I am glad to say that it has indeed been a good year, albeit like any year with it’s own share of ups and downs. The biggest down for the year was undoubtedly my continued health problems – although I am very pleased to say that they now appear to be behind me. For the ups, there were so many this year that I couldn’t possible single out any one, instead here is a summary of the main highlights.
Full time coaching – yep, 2012 will be fondly remembered as the year I finely gave up the public service and switched from being a part time coach to full time one, Argonaut Cycle Coaching the business was here to stay. This has been a fantastic change and enabled me to expand my coaching services. The extra time also gave me a chance to update the website and to build power profile and nutritional analysis tools for Argonaut riders. One of the key changes, that I think has made a positive difference this year, is moving away from group coaching to focus more on individual rider’s needs. I still prepare training plans for groups however I the longer I coach the more I am finding that the one on one focus for individual riders yields much better results and it’s something that I will continue to focus on.
I started Argonaut Cycle Coaching as a hobby back in 2009 and with very few riders we still managed some good results, most notably, up and coming rider Will Lind winning the John Woodman Wagga to Albury Handicap. In 2010 the number of top 10 finishes in open events rose to six (by three different riders), the most memorable being Ivan Michelin-Beard breaking the course record in winning the ACT hill climb champs at Corin. 2011 was an exciting year with Lisa Keeling cleaning up women's B grade at Bright and Tom Behrens demolishing the competition in the Riverina Handicap series. All up 11 different Argonaut riders notched up 34 top 10 finishes (in open events) throughout the year. 2012 got off to a cracking start with Roger Northcote riding a brilliant tactical race to take the stage 3 and GC win at the Vets Gunning 2-day. Will Lind and Lisa Keeling both ventured into NRS territory while many other riders also started targeting more open events. At year’s end 17 different Argonaut riders claimed a combined 48 top 10 finishes.
During this time I have watched all riders develop their fitness, skills and race craft and it has been extremely pleasing to see most riders notching up personal best efforts on local climbs or reaching some impressive power outputs.
Another important change towards the end of the year was a shift in the structure of the training programs. Throughout the end of 2011 and most of 2012 I was using an approach which contained a lot of threshold and high intensity intervals. This proved very successful in the short term, however over longer periods it was less so. One of the things I do well is regularly review my own performance as a coach and this was one of the cases where I needed to change what I was doing. So towards the end of the year I reverted back to more aerobically focussed programs. It’s early day’s yet as most riders are only just starting to get to their first batch of racing for 2013, but if results so far are any indication, the new programs are working very well indeed.
Into 2013 – Having started this post at the end of the year I can now also add some early highlights for 2013. Firstly I am pleased to report I have recovered from my health problems and have now been back on the bike for a little over 3 months. During this time I have successfully shed around 11kg (with more to go). There have also been a number of good early season results with Cheryl Woods claiming multiple medals at the NSW Masters Track Championships and Lisa Keeling claiming 11th and 7th, respectively in the Oceania Time Trial and Road Race, with the road race performance in particular a standout!
Over the coming weeks I will be updating most of the set training plans available on the website as well as writing a range of new ones, including preparation for time trials and 24hr MTB racing, so stay tuned for those.
Also, I am pleased to announce that there is a new Argonaut Cycle Coaching kit with an updated design. The new kit should be here within the next week, just in time for the Vets Gunning 2-day tour where Roger will be aiming for back to back victories, and James will be looking for top results (go the win) as well.
UPDATE – 25 April 2013: SOLD
UPDATE - 22 April 2013: Original buyer fell through so its still available. Happy to separate the wheel and electronics/extras. If interested please contact me to discuss a suitable price.
Having recently purchased a Quarq I no longer have any need for my PowerTap SL+ wheel. This wheel has just come back from the Australian service centre where it was recalibrated, so the torque is perfect at 512!
Asking price: $800 ONO
After having nearly 18 months off the bike due to illness, I recently jumped back in to training. However, with zero residual fitness it was back to square one to rebuild my ‘base’ before venturing back into racing. At the moment I am over half way through week seven back on the bike and things are progressing well, with my power coming back up and both my heart rate and weight going down. For those interested, I thought I might outline the four key training principles I follow in my own training. These are:
- Correct Intensity
We are pleased to advise that we now have several places available for new personal coaching clients. We have three different levels of coaching to suit the needs of a large number of riders.
Our Gold level coaching is for riders wanting the full services of a personal cycling coach, with your personalised training program updated weekly (even daily) as required. This level of coaching is ideal for anyone targeting that big event or race series (such as the NRS) and who want to take care of every last detail to give them the best chance of success.
The silver level coaching suits riders who still want to hit peak form but with a little more relaxed approach. This level of coaching is good for those just getting started with a coach or to more experienced riders that don’t need as much assistance.
Finally, the Bronze level is great for riders who mainly want a personalised program with the odd update or question.
Full details of our coaching services can be found on our coaching services page and applications for coaching can be submitted on the online application form.
Argonaut Cycle Coaching
Bicycles are a favourite gift at Christmas time however riding a bike that isn't set up correctly can often lead to a variety of aches and pains. To help people get on the road we are offering a special $20 discount on all bike fit services for appointments booked between 26 December 2012 and 31 January 2013.
It's also common for many new fitness new year resolutions and to help people get started with their new training programs we are also offering the same discount to all of our testing services, this includes blood lactate testing for ultra accurate training zones, as well as maximal heart rate and power testing.
For full details on bike fitting and testing services please check out our website at www.argonautcyclecoaching.com
XMAS & New Year Special Flyer
We wish you a merry Christmas and happy new year
Just putting a big shout out to all riders. I am in need of around 8-10 riders to attend a 'special' coached training session at Stromlo next Tuesday morning starting at 6am. The session will have a criterium racing focus.
The session will be coached by one of Canberra's best ever women's riders, Vicki Whitelaw. Vicki is currently in the final stages of completing her coaching qualification and this session will assist her meet the assessment requirements.
Details of the session are as follows: Time & Location
: 6am at Stromlo Forest Park Criterium Circuit. Duration
: The session should be finished by approx 7:20am Requirements
:Must have a current Cycling Australia licence (must bring it with you on the morning), have a fully working and safe road bike & Australian Standards approved helmet. Grades/abilities of riders is not overly important however some crit or road race experience would be preferencial. Format
:The session will consist of several intervals and skills deveopment activities designed to improve criterium perfomance.
Please note: I are aware that this session is at the same time as the regular crit intervals session for Vikings riders. I apologise for this clash, however I hope that we can still get sufficient volunteers to attend.
If you would like to attend the session can you please email or phone me with your name, race grade and brief (2-3 lines max) description of your riding/racing experience. My contact details are:
Jason Mahoney, Argonaut Cycle Coaching
Did you get your entry in for the 2012 Tour of Bright but still need a training plan?
With just 9 weeks to go until the tour its time to get serious about your training. Our 9 week Tour of Bright training program focuses on race preparation for the tour and will help
boost your climbing strength and power,
improve your time trialling, and
increase your sprint power.
Basically, everything you need top race at Bright.
The program is available in either a 8-10 hrs or 10-16hrs per week format to cater for a wide variety of riders needs.
Program Cost: $50
The 9 week Tour of Bright program can be purchased on the training plan page
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