Free Resources

This guide provides a sound foundation that works as a starting point and covers workout benefits, min/max ranges for volume, % of weekly volume, and an example of volume based on a 40 mile (64.3 KM) week. 

Make sure you are prepared for the hazards of trail running. This covers simple tips and tricks to be safe trail running

When it comes to group cycling, every athlete needs to be aware of rules and expectations in order to keep the whole group safe. This is an extensive list of proper group cycling etiquette and safety rules to help. 

A Training Plan template for daily planning, equipped with done-for-you formulas to calculate total volume. Designed with athlete planning in mind, but suitable for personal use to plan out a full season. 

Done-for-you formulas to calculate total volume hours. Also includes a cycling FTP calculator used to calculate heart rate and power based zones for training and a running threshold calculate used to calculate heart rate based training zones.

This is a 16 page Ebook teaching the balance between stress and adaptation.