WANT TO TAKE YOUR CYCLING TO THE NEXT LEVEL?

This 12-week training program, starting on 5 October has been designed by our City Alps coaches to improve your functional threshold power or FTP score. The program isn't going to be easy, but if you stick with it, you will take your cycling to the next level!

The 12-week FTP Builder program includes

  • Pre, during and post FTP testing (3 tests)

  • Wattage-based group indoor cycle sessions (all tailored to the FTP Builder program)

  • A 90-minute weekly endurance RIDE - these longer classes have been introduced especially for riders on this program. These will be on a Thursday evening and a Sunday morning. You can attend either of these sessions

  • 12 LIVE ZOOM MOBILITY CLASSES (full body mobility sessions to improve balance, strength and stability)

  • 12 LIVE ZOOM STRENGTH CLASSES (a structured, progressive program designed to work on imbalances and areas of weaknesses for cyclists, and to help you push more power though the pedals)

  • Access to OUTDOOR City Alps Club Rides

  • 12-week progress tracker calendar and stickers - there is something about a physical tracker and seeing your progress that just works. Trust us.

  • Limited edition City Alps FTP builder cycling socks - these will arrive during the program as a half-way gift and incentive

  • Access to Coaches (via WhatsApp) for training advice

  • Online nutritional workshop, weekly emails, updates and other good news, prizes for biggest improvements in FTP to bodyweight

 

 

Program Structure

 

The program, on a high level basis, is structured as 3 progressive blocks of 4 weeks each, starting with base building. The full program and more details will be sent to all sign-ups towards the end of September.

Everyone will, of course, adapt to the training plan in a slightly different way. Your training will be affected by diet, sleep and other factors such as how stressful your job is and other life events. The plan will serve as a framework for you to follow. If you’re following the plan precisely, you’ll need to allocate around 5-7 hours a week to complete this training plan (in the bigger blocks of training). If you miss a session, or complete 80% of a session, that’s fine.

We take a holistic and long-term view of training and health at City Alps. Try be as consistent as life allows, focus on the process and the results will follow!

If you have any questions or concerns before signing up, please reach out to Georgia at georgia@cityalps.com.

Structure Overview

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