Building your training plan

You can build your plan in 4 easy steps. Each stage of the process makes the the plan personalised to you. 

You can watch here how to build your plan or check out the instructions below. 

What are you training for?

There are two options you can pick from. 

  1. Train for an event - You have an event in mind that you want to target. 
  2. Get specific - you'll be targeting a particular element of your cycling. You want to work on a strength or weakness of your cycling. 

1a. Train for an event

Training for an event there are three variables that make the plan personalised to you 

  1. The type of the event - this will determine the training efforts that you'll ride in the training plan 
  2. Event priority - there are 3 categories
    • A - Your main goal. It will set the training phases and include 3 weeks of taper to make sure you arrive fresh and in tip top form for the event. Typically, you wouldn't have more than 2 or 3 "A" events through out the year
    • B - Important. It's an event, that you want to taper for but it's not going to set the overall structure of your training plan. With this event, SPOK'D will include a 7 day taper to make sure you freshen up but you won't be at peak form. You can aim for 3 to 6 "B" events through out the year 
    • C  - A stepping stone. These events are not important and will slot into your training plan. No training adjustments will be made
  3. Date - set the date of your event 

Build out your season 

Here you can start to build out your season and set the event types, priority and dates of your events. If something pops up, you can always change this within the plan overview section. 

1b. Get specific 

Have a target in mind? Here you can exclusively focus on an element of your cycling. Perfect for when you don't have an event in mind and want to work on a strength or weakness of your cycling.

2. Set your time to train 

What makes SPOK'D unique is you can change your availability anytime during the week. But to kick things off, you'll need to let SPOK'D how long do you want to ride.

3. Link your accounts 

Linking your accounts, allows SPOK'D to collect your ride data from Strava and you can push your sessions into your Garmin device. This area is something we're always developing at SPOK'D as the aim is to connect into as many platforms / devices as possible. 

4. Set your fitness levels 

You can train with heart rate or power 

Training with power or heart rate requires you to be aware of your 20 min averages. If you don't know them, that's cool. SPOK'D can estimate them for you. Then moving forward, you can ride a 20 min test in the first week of your plan and how you score the sessions will adjust your zones automatically. 

Or you can train by feel 

Training by feel means that you'll need to be more aware of how the sessions feel which is super valuable when training by structure. 

If there is anything in particular you want to train for, please send us an email to hello@spokd.com.

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