Method

Built with you, not handed to you.

Your plan starts from your ride files and from what you tell me. You read it, you question it, and it adapts with you.

01 · You first

Your goal, your real week.

We start with what you want, where you come from and the week you really have: work, family, sleep, the hours you can actually train. And what keeps riding fun for you. If rides with friends keep you motivated, they stay in the plan.

02 · Your profile, not a test number

Same test result. Opposite plans.

Two riders can share the same 20-minute power and still need opposite plans: one holds a long effort, the other wins a short attack. From your own hard efforts I work out which one you are: your engine, the power you can hold, and your battery, the extra work you can spend above it. Every number carries a label, measured or estimated with our model, plus a range and the test that would confirm it.

Power-duration curves for two illustrative riders with the same 20-minute power, 379 W. Rider A, critical power 367 W and W prime 14.5 kJ, holds 448 W for 3 minutes and 371 W for 60 minutes. An illustrative Rider B, critical power 355 W and W prime 28.9 kJ, holds 516 W for 3 minutes and 363 W for 60 minutes. — **Fig. 1**Two illustrative riders with the same 20-minute power.

03 · Your file, read properly

The raw file, not the app summary.

I read the second-by-second file of every key session. Terrain comes first: a climb, a descent and a gravel sector each change what your power and heart rate mean, so every effort is read against the road it was ridden on. Heart rate and power are only compared over the same minutes. And because race-day heart rate runs high on adrenaline, your zones come from training, never from a race.

04 · A plan we shape together

I write it. You read it. It adapts.

Have an idea? Tell me, and the plan changes. Something not working? We change it. And when a structure from triathlon or running suits you better, we borrow it.

05 · Race day, section by section

Spend your battery where the race is decided.

Your course is mapped climb by climb, and each climb gets its own power ceiling. Fuel per hour comes from what you burn and is rehearsed in training, so your stomach is ready on race day.

Illustrative bar charts of the same 4-hour ride at about 205 watts, eating 60 grams of carbohydrate per hour on the left and 90 grams of glucose plus fructose on the right. The rider burns 130 to 145 grams of carbohydrate per hour. Food takes about an hour to reach full use and only part of what is eaten is burned, so the rest comes from muscle and liver glycogen: about 375 grams over 4 hours at 60 grams per hour, about 300 grams at 90. — **Fig. 2**Illustrative rider, 4-hour ride at ~205 W. Modelled: burn from power and fat use, food oxidation from lab studies (Podlogar 2022; Jeukendrup 2014). Intake per Wallis and Podlogar 2022.

06 · After the race

One change, not five.

After the race you get a written report from your file: what happened, what held you back, and the one change for next time.

The library

The maps behind your plan.

Elite athletes get a library: the maps and explainers behind every plan, built around their own numbers.