What does it take to ride seven (or Five for that matter)? What are the demands of a gravel vs road? What skills and fitness levels will you need to be able to line up on the start line to have your best race?
The FTP Training Seven and Five training plans are not just regular plans to follow, they have been developed using the training methodologies that have helped athletes from club riders to World Tour achieve their personal bests all over the World. The very same structure and workouts have helped world tour riders, age group champions and those racing for the first time.
Each program has been developed specifically for the event and comes with all the vital knowledge and skills advice each rider will need to complete the event. If you really want to line up and be the very best you can be then sign up and get started on the journey to becoming fitter, faster and stronger than you ever thought possible.
Seven (Five) 85km (Heart Rate based)
Plan Description
Training for Five is very similar to training for any endurance type event. The demands of the event require a solid aerobic base and contrary to popular belief massively long hours are not needed to be able to do well. Life is fast moving nowadays and most of us are time short, the demands upon our time just don’t allow huge volumes of training and time in the saddle. This means we have to look at ways in which we can maximise the time we do have to get the best results. This might mean splitting the weekday rides in two to fit in with your commutes, or doing some sessions on the indoor trainer.
The longest ride in this program is 4hr:15.
How does it work?
The basic structure of every program should be to create a progressive overload on the physiological systems of the body interspersed with adequate rest to allow for adaptation. The adaptations allow us to go faster and further than before or complete the same distance at the same speed with less effort. There are no short cuts to this method, simply going out and smashing yourself will not get the results you are after, as I often say to a lot of my clients “Rome wasn’t built in a day” If you stick with these simple processes you will be on your way to new levels of fitness.
What about gym/strength training too?
Many people often ask about gym sessions. My answer is an unequivocal yes to strength training. It needs to be planned around your training sessions and complement your overall goals. If you want further information on strength training then please reach out to me via email:
[email protected]
What do you need?
You will need a heart rate monitor, a bike computer and ideally but not mandatory a cadence sensor.
How do I complete the sessions?
The training zones will use Heart Rate (HR). Don’t get too hung up on exact numbers, aim to be in the ballpark and for the more intense interval you can gauge against your perceived effort (RPE on a scale of 1-10 where 1 is very easy and 10 is maximal effort), and how the interval should feel - which will be in the description of most sessions.
Seven (Five) 85km (Power based)
Plan Description
Training for Five is very similar to training for any endurance type event. The demands of the event require a solid aerobic base and contrary to popular belief massively long hours are not needed to be able to do well. Life is fast moving nowadays and most of us are time short, the demands upon our time just don’t allow huge volumes of training and time in the saddle. This means we have to look at ways in which we can maximise the time we do have to get the best results. This might mean splitting the weekday rides in two to fit in with your commutes, or doing some sessions on the indoor trainer.
The longest ride in this program is 4hr:15.
How does it work?
The basic structure of every program should be to create a progressive overload on the physiological systems of the body interspersed with adequate rest to allow for adaptation. The adaptations allow us to go faster and further than before or complete the same distance at the same speed with less effort. There are no short cuts to this method, simply going out and smashing yourself will not get the results you are after, as I often say to a lot of my clients “Rome wasn’t built in a day” If you stick with these simple processes you will be on your way to new levels of fitness.
What about gym/strength training too?
Many people often ask about gym sessions. My answer is an unequivocal yes to strength training. It needs to be planned around your training sessions and complement your overall goals. If you want further information on strength training then please reach out to me via email:l:
[email protected]
What do you need?
You will need a power meter, a bike computer and ideally but not mandatory a cadence sensor.
How do I complete the sessions?
The training zones will use Power, so you will need a power meter on your bike and/or and indoor trainer such as a Wahoo to measure your power output. Don’t get too hung up on exact numbers, aim to be in the ballpark and gauge against your perceived effort, and how the interval should feel - which will be in the description of most sessions.
Seven the full 125km (Heart Rate based)
Plan Description
Training for seVen is very similar to training for any endurance type event. The demands of the event require a solid aerobic base and contrary to popular belief massively long hours are not needed to be able to do well. Life is fast moving nowadays and most of us are time short, the demands upon our time just don’t allow huge volumes of training and time in the saddle. This means we have to look at ways in which we can maximise the time we do have to get the best results. This might mean splitting the weekday rides in two to fit in with your commutes, or doing some sessions on the indoor trainer.
The longest ride in this program is 5hr:30.
How does it work?
The basic structure of every program should be to create a progressive overload on the physiological systems of the body interspersed with adequate rest to allow for adaptation. The adaptations allow us to go faster and further than before or complete the same distance at the same speed with less effort. There are no short cuts to this method, simply going out and smashing yourself will not get the results you are after, as I often say to a lot of my clients “Rome wasn’t built in a day” If you stick with these simple processes you will be on your way to new levels of fitness.
What about gym/strength training too?
Many people often ask about gym sessions. My answer is an unequivocal yes to strength training. It needs to be planned around your training sessions and complement your overall goals. If you want further information on strength training then please reach out to me via email:
[email protected]
What do you need?
You will need a heart rate monitor, a bike computer and ideally but not mandatory a cadence sensor.
How do I complete the sessions?
The training zones will use Heart Rate (HR). Don’t get too hung up on exact numbers, aim to be in the ballpark and for the more intense interval you can gauge against your perceived effort (RPE on a scale of 1-10 where 1 is very easy and 10 is maximal effort), and how the interval should feel - which will be in the description of most sessions.
Seven the full 125km (Power based)
Plan Description
Training for seVen is very similar to training for any endurance type event. The demands of the event require a solid aerobic base and contrary to popular belief massively long hours are not needed to be able to do well. Life is fast moving nowadays and most of us are time short, the demands upon our time just don’t allow huge volumes of training and time in the saddle. This means we have to look at ways in which we can maximise the time we do have to get the best results. This might mean splitting the weekday rides in two to fit in with your commutes, or doing some sessions on the indoor trainer.
The longest ride in this program is 5hr:30.
How does it work?
The basic structure of every program should be to create a progressive overload on the physiological systems of the body interspersed with adequate rest to allow for adaptation. The adaptations allow us to go faster and further than before or complete the same distance at the same speed with less effort. There are no short cuts to this method, simply going out and smashing yourself will not get the results you are after, as I often say to a lot of my clients “Rome wasn’t built in a day” If you stick with these simple processes you will be on your way to new levels of fitness.
What about gym/strength training too?
Many people often ask about gym sessions. My answer is an unequivocal yes to strength training. It needs to be planned around your training sessions and complement your overall goals. If you want further information on strength training then please reach out to me via email:
[email protected]
What do you need?
You will need a power meter, a bike computer and ideally but not mandatory a cadence sensor.
How do I complete the sessions?
The training zones will use Power, so you will need a power meter on your bike and/or and indoor trainer such as a Wahoo to measure your power output. Don’t get too hung up on exact numbers, aim to be in the ballpark and gauge against your perceived effort, and how the interval should feel - which will be in the description of most sessions.