Annual Training Plan

Annual Training Plan

Annual Training Plan (ATP) is a guideline or roadmap to make sure maximum human performance is achieve for competition events.

Macro, Meso, and Micro Phases.  

An ATP is broken down into:


  • 3 goal events throughout the year/season


  • Preparation
  • Aerobic (Base)
  • Anaerobic (Build)
  • Specialization
  • Race
  • Off Season


  • Weekly and monthly workout schedule

Preparation Phase

The Preparation Phase primary focus is on skills and aerobic endurance training including sport specific, resistance, and cross training modalities.

Key elements:

  • Work on pedaling dynamics
  • Start aerobic energy system rebuild
  • Increase strength-endurance
  • Work on mobility and repair injuries
  • Set up training area and routine

Base Phase

The Base Phase focuses on aerobic or endurance training modalities to increase:

  • Stroke volume
  • Mitochondria density
  • Catecholamines
  • Parasympathetic nervous system tolerance

Build Phase

The Build Phase focuses on the anaerobic energy system efficiency. Primarily through specific interval intensities, durations, and recovery bouts.  

Key Elements:

  • Short hard intervals
  • Intensive intervals
  • Group rides and/or Training races
  • Raise power at select durations
  • Repetitive high power output

Specialization Phase

The Specialization Phase primary focus is the prepare for specific event demands.  Keying into durations, intensities, repetition, and recovery bouts athletes can training towards a goal event by increasing tolerances to practice the stress for success.  

Race Phase

The Race Phase is all about competition.  Making sure the athlete is ready both physically and mentally to performance at their best.  This phase focuses on event demands and recovery techniques.  

Off Season Phase

The Off Season Phase is a chance to relax and take a break from structured exercise training.  Look to be active but through informal daily exercise. 

Key Elements:

  • Engage in alternative athletic activities such as hiking, swimming, team sports, running, etc.
  • Relax your nutrition plan
  • Take time away from your primary sport

Fixed Gear Bicycle Setup

Fixed Gear Bicycle Setup

Setup and training with a fixed gear bicycle

The benefits of training on a fixed gear bicycle

  • Helps to develop a 360-degree pedal stroke
  • Keeps you warm during cold weather riding
  • Teaches better bike handling control as you can brake with your legs as well as the calipers
  • Training is hard with limited gearing to emphasize force and velocity outputs
  • Allows focus to be on cadence and fundamentals of riding form

Fixed Gear Bicycle Setup

Setting up a fixed gear bike should be easy and fun.  Look to find an older steel road frame or track frame with horizontal rear dropouts and holes to mount brake calipers.

The setup of a fixed gear bike is to mirror image your road bicycle including: saddle height and set-back, reach and drop to the handlebars, brake leveler hoods setup the same as your road bike and have water bottle placement on the frame.  This bike is a training tool, not a race bike so light weight and performance parts are not needed.

Gearing Setup

Fixed gear riding should start on flat roads and with a small or easy gear to allow for high cadences.  Make sure the rear wheel is setup with a track “fixed” cog.  This means that the bike cannot coast or stop the pedals from moving. You must continually pedal while riding a fixed gear bicycle.  


Start with 39-42 front chain ring & 17-21 rear cog (~55 inches: 42×21)

Increase to 48-50 front chain ring & 16-18 rear cog  (~72 inches: 48×18)

Home Bike Studio Setup

Put together your Home Bike Studio

Set up in an area with enough space for your bike, with plenty of room and free of any potential obstacles. 


The area should have good ventilation and a cool temperature. A spare room, garage, and/or basement are popular options.

Equipment Needed:

Smart Trainer, Aluminum Rollers, Rubber Mat, Climbing Front Wheel Block

Other Equipment Needed

Entertainment: TV, Radio, Computer, etc.

Fan: 20”, Centrifugal, AC Unit, Towel

Software Platforms:

Race Day Check-List

Race Day Check List

Pack these items the night before the race. You may not use everything, but you will be prepared for anything.


Start from your feet and work your way up

  • Socks
  • Shoes
  • Shoe bag
  • Tights
  • Knee warmers
  • Leg warmers
  • Shorts
  • Base layer or under shirt
  • Jersey
  • Arm Warmers

  • Jacket
  • Rain jacket
  • Gloves (Long finger, Short finger)
  • Hat
  • Helmet
  • Sunglasses (different color lenses)
  • Accessories bag
  • Duffel bag

Food and Energy Supplements

  • Bars
  • Energy drink mix
  • Gels
  • Musette bag
  • Recovery drink mix
  • Water bottles

Leg Creams

Keep everything in a small separate bag

  • Cream/heat ointment
  • Rubbing alcohol
  • Towel (hand, full)
  • Vaseline


  • Chain lubricant
  • Cogs, spare
  • Crescent wrench
  • Duffel bag, extra
  • Inner tube
  • Multi-hex wrench tool
  • Pump
  • Screw drivers
  • Tire levers
  • Wheels, spare

Post Race Bag

  • Change of clothes
  • Flip Flops/Sandales
  • Towel
  • Body/Baby wipes
  • Water bottle
  • Deodorant
  • Toothbrush and paste


  • Bike
  • Heart rate strap
  • Computer head unit and charger
  • Drivetrain batteries and charger
  • Sunscreen
  • Chamois cream

  • Entry form
  • First-aid kit
  • Number (if issued)
  • Race information (course details)
  • Racing license
  • Safety pins

Dental Care

Dental Care

Several studies have shown good health starts with your teeth. In order to perform at your best, athletes must remain fit and healthy.

For dental health, follow a generally healthy diet low in additives and sugars. (While training, racing and competing, consume simple sugars.) Your diet should consist of fruits and vegetables as well as appropriate ratios of protein, carbohydrate, and fats. Try to consume low amounts of alcohol, which is high in calories and can be high in sugars. 

Practice good dental care with the following:

  • Visiting the dentist/dental hygienist twice a year  
  • Brushing your teeth twice a day (typically right after meals)
  • Rinsing with a fluoride mouthwash 2-4 times a day  
  • Flossing Daily 
  • Brushing soon after a competition or training exercise, especially when you ingested glucose drinks, gels, or bars

Daily Routine

Daily Routines

Building High Performance Habits

Create the daily routines that lead to optimized athlete health

Following a daily routine can help you establish priorities, limit procrastination, keep track of goals, and even make you healthier.

Working Day

For athletes working a conventional 9-5, try to adhere to the following schedule to balance training, work, recovery, and free time.

Here is an example of a daily structure when work is the main objective of the schedule. The chart shows examples of 1 or 2 workouts within the day.

Non-Working Day

If you have the day off from work, it is best to maintain a regimented sleep/wake cycle to sync circadian rhythms and consistent training loads.

Here is an example of a daily structure when training is the main objective of the schedule. The chart shows examples of 1 or 2 workouts within the day.

Keys to Training

Keys to Proper Training

10 key guidelines to insure optimal athletic performance

Choose goals and train toward accomplishing objectives

Striving toward a goal will heighten your focus and aid training completion

Train consistently and moderately

Steady increases and consistent efforts are the keys to proper training

Rest and Recovery is vital

Recovery is essential for allowing you to train and compete at your best

Follow an organized plan

A well thought-out and chronicled plan is needed to achieve your goals

Train hard on hard days and train easy on easy days

Follow your plan so that you can complete prescribed training workouts

Ease back on your training before losing fitness

Knowing when to say when is crucial not over fatiguing yourself 

Listen to your body

Less is more when training. Do one less interval more often than one more interval.

Improve your weaknesses

Your training plan must be well-rounded to ensure you achieve the most you can out of your athletic potential.

Group training is only one training exercise

Make sure to use group training when needed, but not as a habit. It will be in a training program as a workout protocol, not as the bulk of the training plan. 

Trust your training

Stick to the plan. Focus on yourself, your goals and your training. Ignore what other athletes are doing.

Race Bag

Race Bag

Packing a race bag helps prepare you for all racing situations.

Organize a race bag that has everything you need in a way so you can easily access items.

Below is a list of what items you should have and how to section the items within the race bag.  Use large Zip-Lock or nylon bags to organize items within the larger race bag.

Large Race Bag

Duffle style with multiple compartments

Place the following all in their separate bags

  • Jersey
  • Shorts
  • Socks
  • Shoes
  • Base Layers
  • Jacket, Vest, Raincoat
  • Warmers (arm/knee/leg)
  • Over-shoes
  • Hats
  • Gloves, (winter gloves)
  • Helmet
  • Sunglasses

  • Heart rate strap
  • Computer head unit and charger
  • Chamois cream
  • Hot ointments and creams
  • Sunscreen
  • Safety Kit
  • Gels, Bars
  • Water Bottles
  • Drink Mix
  • Safety Pins
  • Towel

Clothing Guide

Clothing Guide

The weather will determine what clothing will be needed to complete training.

Make sure to choose sports clothing that is breathable, can easily be layered and compact to place into a jersey pocket when not needed.

Annual Goals

Annual Goals

If you don’t know where you want to go, you are never going to find a way to get there. Written annual goals help guide and focus training. 

Primary Priority Goals

Start with your primary priority goals which will be your peak season goals. It is only possible to prepare for priority goals two or three times per year r, so choose wisely and pick events that are about three to four months apart. 

Secondary Goals

Next choose your secondary goals. These are goals raced shortly before or after your primary priority goals, but yearly training does not revolve around them. Choose about 5 of these goals but pick times in the year when you will be close to achieving top fitness. 

Tertiary Goals

The rest of your race calendar will include tertiary events and should be chosen as events you enjoyor that will be a stepping stone to reaching your goals. You can compete in as many of these as you would like. Some of these events will be used as training, practice events, or early success goals. 

With your outlined goals chosen, we will begin developing a training plan which will be the means  with which we will achieve your goals.