Welcome to Alison Dunlap Coaching! We’re glad you’ve joined our team. We’ll start working on your training plan – within 48 hours you will receive an email titled Training Instructions, complete with a Field Test file to determine your training zones. You’ll need to determine your training zones to properly use your training blocks. Shortly after the Training Instructions email, you will receive your first training block. You’re on your way to being a fitter, faster rider!
New Member FAQs
- What is cadence?
- Cadence is how many revolutions your pedals turn in a minute. For example, a cadence of 90 means that you have turned your pedals 90 times in a minute. Generally speaking, a cadence of 80 or below is considered slow; 80 to 100 is normal; and 100 and above is fast. These numbers do vary depending on rider, personal style, and riding conditions.
- How do I determine cadence?
- You can determine cadence with a cyclocomputer that uses a sensor to keep track. If you don’t have or don’t want one of these, you can estimate cadence by counting the number of complete pedalstrokes in 15 seconds, then multiplying by four – assuming, of course, that you keep a steady cadence.
- What is heart rate?
- Heart rate is the number of heartbeats you experience per minute. Some people train using heart rate; different heart rates inform the rider of the training zone they’re currently in. Heart rate zones and training zones differ significantly between people; when you sign up with Alison Dunlap Coaching, one of the first things you receive from us is a field test to determine your heart rate zones and training zones.
- How do I determine heart rate?
- You can determine heart rate through use of a heart rate monitor. If you don’t have or want one of these, you can estimate heart rate by counting your heartbeats for 15 seconds, then multiplying by four. This can be hard to do on a bicycle!
- What is power?
- Power is, simply, the amount of power you are applying to the pedals, measured in watts. This is the most precise method of determining training zones, because regardless of how you feel, the number you’re seeing is the power you’re putting down.
- How do I determine power?
- To determine power, you need a power meter. These are available from various brands in various configurations.
- What is perceived effort?
- Perceived effort is a way of training by zone that does not depend on heart rate or power as defined zones. Instead, the athlete estimates the current training zone through perceived effort.
- How do I determine perceived effort?
- Perceived effort requires a good knowledge of how your own body reacts to different levels of exercise. The following descriptions are necessarily very generic. You’ll have to figure out how they apply to you if you want to use perceived effort. Recovery is extremely easy – so easy that you feel a little silly. Endurance is an easily-sustainable pace; you can carry on a conversation and ride for at least a couple hours. Tempo is a harder, faster pace – conversation becomes difficult and breathing is pronounced, but you are still aerobic and can sustain the pace for quite some time. Lactate Threshold is the point at which you begin to feel lactic acid build in your muscles – conversation is impossible and you cannot sustain the pace for an extended period of time. The first ten minutes of a race are a good example of Lactate Threshold. VO2 Max is, simply, as hard as you can go. These will be very short efforts.
- What if I miss a workout?
- If you miss a workout, it is generally not a good idea to try and “make it up”. Simply continue with the current day’s prescribed ride; trying to do two days’ worth of workouts at once, for example, can lead to bigger problems down the road.
- What if I don't have time to do all the workouts?
- Alison's programs are written with consistent workouts in mind. However, we realize that sometimes life gets in the way and the training time required by our programs may not be realistic for everyone. If you find that you just can't fit all the training into your schedule, here are some easy rules of thumb for decreasing training time while maximizing benefit:
- Maintain your intervals. These are very important.
- Cut recovery rides first. Active recovery is better than passive recovery, but if you need more time, passive recovery (time off the bike) will still work.
- Trim endurance ride length. If you have a two-hour endurance ride scheduled, ride for 60 or 90 minutes instead.
Obviously the more time you can devote to following the programs, the better your results will be. But you can use the rules of thumb above to make following the program more manageable, and still improve your cycling fitness! - What if I get sick?
- If you get sick, it is best to take it easy. Generally speaking, if the sickness is only in your head (a head cold, for example), it is okay to ride. If the sickness moves into your chest, stay off the bike. Use common sense!
- What do I do on weeks I have races?
- With every race-season training block we send you, we’ll also send substitute race weeks. If you have a race on Saturday, Sunday, or both days, we’ve got you covered. Simply substitute the race week for your normal week’s training to keep yourself as fresh and ready as possible for the big day!
Thank you so much for all your support and advice. My season would not have been the same without your coaching.
I love the comfort and ease that comes with following your training plan. I don't have to worry about what to ride to get faster.
I hate to admit it but the climbing thresholds you had me do really helped. Thank you for all your help and support.
The knowledge of how much I have improved from February to now only elevates the fact that there is SO much to come.
Kathy S, Pro MTB
I love the comfort and ease that comes with following your training plan. I don't have to worry about what to ride to get faster.
Michael R, Beginning MTB
I hate to admit it but the climbing thresholds you had me do really helped. Thank you for all your help and support.
Loreen O, CAT 1 MTB
The knowledge of how much I have improved from February to now only elevates the fact that there is SO much to come.
Sarah M, CAT 1 MTB
