Welcome to Spring!
While some days are beautiful and 20 degrees - others are single digits and snowy!
We have an 8 week indoor training program that helps keep you motivated, accountable and pretty prepared for your club rides.
This program is created on the Training Peaks software. You can ride the program on any third party app like Zwift, Rouvy, Trainer Road etc.
You can also join our Epictour Training Facebook group to help gain the knowledge you need about cycling and training specifics.
About the program:
Starts: Every Wednesday
8 weeks long
3x 45-70 min workouts (any days of the week that work for you)
This program is perfect for indoor riding beginners or intermediates. This is an intro to ‘structured training’ program. The program is based on maximum effort and is easily specified to your ability.
What support do I get?
Your workouts emailed to you
The program is developed on Training Peaks. We will help you create a profile on this free web service. You will get an email each day there is a workout planned.
Ride on Zwift
If you have a Zwift account, you will be able to upload this program into Zwift.
This program is also compatible with Rouvy, Trainer Road, and Sufferfest
Community of riders
You will have access to the private Facebook group: Epictour Training group. Join the community of riders that are doing the same program. Ask each other questions, and share experiences. We also have advanced cyclists and coaches within the Epictour community in the group who will also be able to assist with any questions you may have regarding training, nutrition and cycling gear.
What kind of equipment do I need?
A bike and a trainer!
There is a large range of equipment you can use. At minimum you need a bike and a trainer. The more ways you can measure your results (e.g. power, speed, cadence, heart rate), the easier it will be to improve week after week. But if you don’t have any fancy gadgets, don’t let that discourage you.
If you have a spin bike, you can still follow along the workouts.
If you have a smart trainer:
The program will be sent to your email and you can load it right into a third party app (Zwift, Trainer Road etc) or you can view it direct on your bike computer. Your trainer’s resistance will adjust automatically, based on the program. You will be training based on power output. If that doesn’t make sense to you - no worries, we will explain it all once you’re signed up!
If you have a basic trainer (does not plug in):
Your equipment will determine how you train:
You can train by power if you have an aftermarket power meter
You can train by power if you have a cadence sensor and a speed sensor (this set up is compatible with Zwift)
You can train by Heart Rate if you have a heart rate monitor (eg Garmin watch, apple watch, wahoo tickr, plus many more options)
If you do not have any of the equipment above, you can train by perceived heart rate zones, or Perceived Rate of Effort. We will teach you what zone 1, zone 2, zone 3, zone 4, zone 5 feel like to your body, and how to stay in those ranges during your workout.
How you view your workout:
A) If you already pay for a third party app, you will sync Training Peaks and your preferred app and view the workout through your desired source (eg Zwift, Rouvy, Trainer Road, Sufferfest).
B) If you have a bike computer, you will sync your bike computer app (eg Wahoo or Garmin) to Training Peaks and view your workout through your bike computer
C) If you have neither of the above you can view the workout through an interval app.
Is this program for me?
You don’t know how to create a training program for yourself
You want to be able to join a group ride by the end of this and not have to worry if you can keep up or not.
Have no fear, all the hard work will be done for you. Which day, for how long and how hard. Your program is prescribed. If you have any problems, we will have a cyclist support group where you can figure it out together…or you can lean on some of our very own experts in the field.
You like being held accountable to other people
You prefer the group support and motivation from other cyclists to stay on track with the training program.
Not to worry, we will have a set number of training times per week for you to stick to. You won’t all need to train at the exact same time every day, but hopefully you will all stay on track with the program as much as possible and keep each other accountable.
You don’t want to do it all by yourself
You want to ride your trainer, but it would be much better to have some company!
You’ve probably been thinking about increasing your training for a while! You like riding and you want to get better at it. Join us, and let’s work through our ‘road bumps’ and celebrate our successes together.