To Get Started Here Are Some Suggestions Right Out of the Gate
Choose an "A Race" (e.g., event, goal)
Try to set a goal that will challenge you to stay engaged with your training plan. Your challenge could include reaching peak fitness just in time for a family event or celebration, or it might be to bicycle down the California coast. It could be to race and finish strong in a run, swim, bike, paddle, or multi-sport event. The point here is to find something that will require preparation to get there. And then do this periodically throughout the year.
Be realistic in what you can do but don't sell yourself short. Accomplishing your challenge events or lifestyle changes will and should generally come about slowly and with plenty of preparation. Be sure to know your limits and work within those limits until you are ready to turn them into strengths.
For help in setting up your goals and objectives ("A Race"). See the goal-setting tool in the checklist of key components under "Sticking with it".
Once you determine your "A" goal we recommend you find a way to get tested to determine your training limits and identify your training parameters. We will suggest an option for testing in the "Assessments" section to follow.
Then start to follow a plan to reach that goal. Start with one block at a time and build on your successes. If you stumble then just repeat the block until you get it right. Then move on to the next block. Getting your "base" training blocks completed is a prerequisite to moving on into the "build" block phases.
"We race to meet a better version of ourselves at the end." ~ Rebecca Rusch
Choose a plan or block
Review each of the sections to get a better feel for how to navigate and to see what content is available.
Choose a plan and you will be connected to it in TrainingPeaks
If you do not already have a TP account it will be opened when you click on the "block" and then complete the Pay Now process. Under the Pay Now button you will notice it says "free". So don't worry about having to pay for each plan or block. They are all included within the course. And if you already have a TP account you will be able to insert the training block into your existing account
Once you have inserted your chosen training block you can start setting up your training zones (e.g., heart rate, etc.) and other personal profile information if you have not already done so. In the following lessons, you will read more on how to get connected to TrainingPeaks.
You will be able to review and modify your training block(s). For each week you can click and drop workouts where you want them but be sure to keep in mind there is a method to the schedule and you will want to keep the order similar to ensure an optimal training effect.
Set-up your training parameters and tracking devices
Next, go to the Assessments section within this course to learn how to set-up your training zones. Getting tested at a metabolic testing lab is your best bet for determining your endurance training zones. However, there are self-tests or alternative calculations that you can use as well.
If you are not already set-up with a heart rate monitor and/or speed and distance device then you will need to find one that works for you. For a list of devices that integrate well within our platform(s) go to the Setting Up Your Tracking Devices section.
Get your heart rate, GPS, and/or power devices synced with the TrainingPeaks platform if you have them.
If you will not be uploading or syncing your heart rate and/or power data then you will at a minimum need to record your time and average heart rate for each cardio workout, even if you have to guesstimate it. You can access your TrainingPeaks account through your home computer or on the TP phone app (google play or iPhone)
Start tracking your training stress and fitness level
Commit to inputting your workout time daily for all workouts that you do (even if partially completed). Don’t forget to hit SAVE. If you do a workout that is not listed on the plan then right-click over the day and click the “insert workout” link to add a new workout. Be sure to choose a category from the pull-down menu (e.g., run, bike, walk, etc.). Then title the workout with a short description. Record time and HR just as you would in the planned workout – then save.
If you have a coaching membership give your coach feedback regarding how you are doing in the comments box. Positive or negative. Try to relay your thoughts and feelings at least once or twice a week. Your coach is committed to responding to you with words of encouragement, understanding, and a commitment to seeing you finish strong.
Optionally, you can also start monitoring your daily metrics like weight, HRV, resting heart rate, blood pressure, and even fatigue or soreness levels. These can be very valuable for you and your coach to evaluate how you are responding to the workouts and training overall.
Learn more
Review the Tutorials on the Key Training Concepts sections to get better educated on some of the fundamental concepts in training smarter and finishing stronger. Then complete the quiz in each section to ensure you will include the use of these key concepts in your training.
Be sure to check out the "PoP Lab Notes" under each section of training blocks and learn more about how to better navigate your planned workouts.
There will also be numerous PoP Lab Tools that you can also use to help you optimize your training and workout strategies.