Welcome to Bell Lap Coaching!

Here are some guidelines and answers to FAQ to keep in mind as you work through this plan.

Before you start:

  • You should be well-rested and healthy before you start your training.  

  • Make sure that your TrainingPeaks, Garmin Connect, Zwift, other apps and devices are connected.

  • Ensure that the values for your threshold power and heart rate are consistent across TrainingPeaks, Zwift, and other apps.

5 things you can do to maximize the value of this plan:

  • Aim for consistency in your training over smashing one or two workouts a week.

  • Prioritize proper recovery hygiene: foam rolling, post-workout recovery nutrition, massage, adequate sleep.

  • Sleep: if you get less than 6 hours of sleep, skip that day’s workout, and continue with the plan as normal the next day (after a good night of sleep).

  • Get familiar with the TrainingPeaks platform and consistently upload your workout data and notes.  It’s helpful (and motivating) to look back over time to see your progress.

  • If you miss a day, don’t panic!  Just continue with the plan as normal.

FAQ

  • How will I establish and track my threshold heart rate and power?

  • What do I do if I miss a day?

    • If you miss a day, don’t panic!  Just continue with the plan as normal.

  • What do I do if I miss a few days?

    • If you miss 3 - 5 days, return to training as if you had been following the plan normally.  Just drop the duration and intensity of your first few workouts back, gradually building back up to the workouts as written.

  • What do I do if I miss training for one week or more (for reasons other than illness or injury)?

    • If you miss 7 days or more of your training plan, re-start your training by repeating the last full week or workouts you completed, and then proceed with the plan as written.

  • What do I do if I get sick or injured?

    • If you’re sick, wait to return to training until one full day after you feel better.

    • If you’re injured, hang in there!  Let your injury heal properly before returning to training, following the guidelines above.

  • When should I use erg mode vs. course mode on my smart trainer?

    • Course mode works best with HR-based training, as Zwift and similar platforms do not control resistance via heart rate at this point in time.

  • The weather is super-duper nice, but I have a structured workout on my plan for today - can I go ride outside?

    • Yes.  If weather conditions have been keeping you inside, you’re welcome to skip a planned workout to get in a longer, outdoor ride.  

  • Can I still do group rides when following this training plan?

    • Jumping into a group ride once or twice a month is OK, but skip hard group rides on your rest weeks (mellow coffee-shop rides are fine).

  • If I have more time to ride, how should I do that?

    • You can extend your workouts with endurance-pace riding after any intervals, or make your longer rides slightly longer.  You should have two rest / recovery days during the week, but if you have an open day in your schedule, you can add some aerobic / endurance-pace riding.

  • How do I know if I need to take an extra recovery day?

    • Chances are good that if you’re asking this question, you should take that extra recovery day!  Our needs for rest vary, so take it when you need it.  Proceed with your plan as normal after your extra recovery day.

  • What happens when I finish this plan?