Training Plan and Coaching Frequently Asked Questions
I purchased one of your programs through Training Peaks, but changed my mind and would like a refund. Can I get a refund?
Yes! 100% Guarantee: We believe that every program we have will help you increase your speed, endurance, and help you reach your goals. If you aren't 100% satisfied with the program, here's what you need to do.
If you purchased the program within 48 hours, then you can get a refund directly through Training Peaks by submitting a ticket at this link stating the reason for the refund: http://help.trainingpeaks.com/hc/en-us/requests/new
If you purchased the program after that, then send us an email directly at firstname.lastname@example.org
explaining what the plan was, when you purchased it, and a brief description of why you would like a refund.
I am not sure what program to go with....can you help me out?
Yes! Please review all the FAQs on this page, and if you still have questions go to our Facebook page, Coach Drew Edsall, and send us your specific questions.
When and how should I start my cross country training if I want to peak for an important race?
If you are racing cross country and want to Peak for one specific race, here is what I recommend
Phase 1(optional): start off with the Off Season Cross Training and Strength Plan: 6 weeks (start this in the off season, 26-28 weeks before Peak race). If you already past your off-season and less then 26 weeks to your race, then start with Phase 2.
Phase 2: move into a Base Training Plan: 8 weeks (start plan 20-22 weeks before Peak race). Although it is best to start with a Base phase, if you are less then 20 weeks to your "peak" race, then move straight to the Phase 3 of this cycle.
Phase 3: move into the Build Training Plan: 8 weeks . This is also the time to start adding some races into your plan. (start plan 12-14 weeks before Peak race)
Phase 4: start the In Season Peak Plan with your planned peak race 4-6 weeks into this plan
This setup will have you racing strong at the beginning of Phase 4, and will have you at your highest fitness 4-6 weeks into Phase 4. This is the most ideal situation, however, you can start ANY of the training programs at any Phase. I.E. If you are only 12 weeks before your first "peak" race, then it would be best to start with Phase 3. If you are 20 weeks out before your peak race, then start at Phase 2.
Do your training programs have strength and core work included?
No, but there is a Strength Training Program for only $16.95 for 6 weeks that you can add to any program. You can add that program to any of the training programs you use. It can be added on top of the workouts you already have. To do this, purchase the Strength Training Program and apply it to your current Training Program. Start the Strength Training program on the first day you would like to start it.
I am having issues with my nutrition on the bike. I feel like my energy isn't consistent throughout the ride and I bonked badly during my last long ride. What should I do?
Nutrition is often times underestimated for it's importance in your performance on the bike. Unlike other non-endurance sports such as weight lifting, as a cyclist your #1 energy producer is carbohydrates. Understanding when and how to use this energy supplier to boost your performance is crucial if you want to perform at your optimal level. My advice is to read more on this topic in my most recent training article on this specific topic here:
How to Properly Fuel for Cross Country and Endurance Mountain Bike Races
Can I do your workouts indoors?
Yes, you can do any of the workouts indoors or outdoors. However, if the workout is longer then 90 minutes, I recommend cutting the workout in half and doing any intervals are hard efforts associated with that workout.
What bikes should I use for your workouts?
You can use any bike you like for the workouts. However here are a few guidelines:
1) If the workout doesn't specify a bike, then go with what you want to ride that day. If you feel you need more work on your mountain bike, get on it. Otherwise go with what you enjoy the most and leave the suffering for race day.
2) The exception to #1 is when you are 6 weeks out from the race day or are already in race season. If you are within 6 weeks of racing or already racing, then try to get on your race bike 2 times a week. This will "fine tune" your race shape and get you as prepared as possible for race day.
How do I adjust the program if I have a race that isn't in the program?
Adjust the plan as follows:
-2 days before the race, add an off day
-1 day before the event, add in an opening workout as follows: 90 minutes of spinning including 3-4 x 1-2 minute accelerations to race pace and above. Take 2-3 minutes rest between efforts.
Then continue the program as planned.
Should I workout if I am sick?
This depends on how sick you are. Many riders like to push through an illness, when often times this is counterproductive. When you are sick, the main goal should be getting back to your healthly state as soon as possible while maintaining/preventing fitness loss.
Here are some general guidelines to follow when you are sick:
- If your symptoms are flu like, such as fevers, high temps, loss of appetite, GI disturbances, weakness, soreness, etc., then it is best to take time completely off the bike until your symptoms improve to 90-95% of where they currently are. Main goal at this point is lots of rest , lot of fluids, and eating as normal as possible.
- If you symptoms are similar to the common cold such as stuffy noise, light cough, or sore throat(symptoms all above the neck), then you can do an easy ride for only 40-60 minutes. Main goal is to keep your fitness up with an easy spin while not stressing out your body. You should NOT do any hard efforts as this will inhibit your recovery time.
Following these general guidelines will have you back on the bike faster and riding strong again sooner.
Can I use a power meter with your programs?
Yes, some program are specifically designed to be used with a Power Meter including all the 100 mile, 50 mile, and some cross country training programs. The programs with power will have power test strategically placed throughout the program to measure your progress and keep your power zones up to date. The other programs that use Heart Rate zones can also be set up for training with a power meter. If you decide to go with one of the Heart rate based specific training plans but would like them set up for Power Meter training, email me at drew@endurancefactor
,com and I will have you set up with an initial FTP test, and adjust all workouts for power based training for you at no extra charge.
What training model do you use to create your training plans?
All of these training plans are based off the Basic Linear Periodization Model. The goal of this model is to have you at your highest "form" or "peak" come your most important race(s) of the year. You will feel recovered, explosive, more powerful, and fast if you follow the training plans as closely as possible.
Linear Periodization is the most common form of Periodization used today. Pro riders all the way down to Beginners, along with coaches throughout the World have been using this model of training for decades to bring athletes in all disciplines and levels to their peak shape.
I am having numbness in my hands when I ride. What are your recommendations to fixing this problem?
Typically numbness in your hand(s) is due to too much pressure being put on your ulnar nerve while riding. There are three solutions to this issue and I recommend a trial and error approach to fixing it. Start at number 1 and move down the list until the issue goes away:
1) Change your grips to a grip with more support. The grip I would recommend would be the Ergon GP1 or similar.
2) Put less weight on your bars / hands by adjusting your position. This is common especially with heavier riders. Raise your bars a bit, but ultimately work on loosing a bit of weight if this is the case. Loosing weight will not only help with this issue, but can ultimately get you going much faster all together.
3) Core strength: if you core strength is an issue or you think it is, then I recommend trying a strength program. The Strength Training program I offer can be found under my Training Plans and can be added to any current program you are on for only $16.95 for 6 weeks.
Those three recommendations will solve your hand numbness 95% of the time and are your best bet to start off with.