3 Dams Challenge
Event | Road Cycling | 12 Weeks | Coach: Mark Fenner
Browse Training Program
Wk 1 Getting started | THR Test
Getting started with the Dams Challenge Plan – understanding the schedule ahead, reading & understanding the training program, how to move sessions to suit your lifestyle & availability.
Wk 2 Over-Training, Missed Workouts, & Sickness | Base development
This week, we are going to look into the process of training adaptations and delve into the signs and problems of overtraining and look at methods for coming back from and getting over burnout.
Wk 3 Strength and Conditioning | Base development
This week, we are joined by our Strength and Conditioning guru Kate Perry once again, and we’re also joined with Ex-National Road Champion, Peta Mullens.
We will look at the different Strength & Conditioning Exercises using things we can take while we are travelling, so you can be 100% ready to take on any race you want to join.
Wk 4 Nutrition and Hydration | Recovery week
This week, we will be focusing more on making sure our Nutrition and Hydration are well optimised for your rides and events.
We’ve also got a great interview with Dean Clark, originally from Torq Nutrition Australia to discuss how we should approach your nutrition strategy.
A key point to highlight is that we need to get this right in training, so come event day, taking bars, gels, & drink comes naturally & also so your body becomes familiar with absorbing carbs during your ride.
Wk 5 Bike Setup | Build phase
As we enter on our Build Phase Training Week, our exercises and workouts have increased intensity.
Coach Fenz will also be discussing the Bike Setup for road bikes and why it is very important to always check your bike first before using it.
Wk 6 Bike Skills - Climbing on a Road Bike | Build Phase
This week, we’ll take a look at Biking Skills more specifically on Climbing Skills – you’ll need them for the big mountains in your Gran Fondo on a Road Bike.
We’re also going to tackle out of saddle techniques, in saddle techniques, strength and endurance.
Wk 7 Bike Skills - Descending on a Road Bike | Build Phase
In biking skills part 2, we are going to look at Descending on a Road Bike. A lot of people have fears on descents but this week, we can help you descend better with proper technique.
Wk 8 Bike etiquette | Recovery + Hill Climb Test
This week, we’ll be discussing the importance of vigilance, riding in a big bunch, rolling turns, keeping momentum on a climb in a bunch, and skills & etiquette when riding a bunch.
Wk 9 Data review | Race phase
During the last weeks prior to the event day, our exercises and workouts have increased intensity so get ready as we enter Race Phase.
Coach Fenz will also give his 3 Dams Challenge Race Analysis for us to get ideas, pointers and the important techniques to apply throughout this course.
Wk 10 Race preparation & race review | Race Phase
This week, Coach Sarah Hunter will give her Race Preparation & Review to give us ideas & tips to make sure we’re well-prepared on our 3 Dams Ride.
Wk 11 Mental Skills | Taper week
This week will be our Taper Week as we move closer to the event day. This week we’re going to adjust our training to make sure we’re in the best condition on our event day.
Coach Fenz will discuss mental skills conditioning. Developing a “Mantra” that focuses on yourself only, for you to concentrate and have a better performance; removing your worries, insecurities, & anxieties during the event day.
Conditioning your mind is very essential for all athletes, especially before the event day or race day; for you to optimise the months of preparations & hard work on training.
Wk 12 Final Tips | Event week
We’re unto our last week before the event! Coach Fenz give you some final tips, reminders, and what to think about so you’re ready for the event. Goodluck!
This Plan
This training program has been developed specifically for the Dams Challenge (whether 3 or 5) and comes with all the vital knowledge and skills advice each rider will need to complete the event in weekly content videos and downloadable information packs.
We have advice from leading experts and professional riders on how, what and why. We have videos on climbing and descending to make sure you have the skills. There is also strength and conditioning/stretching with some of the best in the business, nutrition and hydration and finally course analysis and strategies to really get you the very best outcome on the event day.
If you really want to line up and be the very best you can be then sign up and get started on the journey to becoming fitter, faster and stronger than you ever thought possible.
[memb_hide]EXPLAINING TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide]
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- 6 hour training availability
- 9 hour training availability
- 12 hour training availability
- PDF Training Program
- Written in your Today’s Plan Calendar (CLUB Plus members)
✓ 18 yrs +
✓ Beginner right through to immediate skill level
✓ Any variant of the Dams Challenge ride (e.g. 3 or 5 Dams challenge)
✕ Expert – we recommend 1:1 Coaching
✕ Pro athlete – we recommend 1:1 Coaching
- If you’re a CLUB member, click on the ‘Enrol’ on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
What gear do I need?
At a minimum – a heart rate monitor & a cycling head unit.
We prefer using a power meter over a heart rate monitor – but both can work.
Access your plan:
NOTE: as you progress through your training program, you will see each week appear above – normally released weekly from when you’ve enrolled in the training program.
Meet Your Coaches
Mark Fenner
(Fenz)
I’ve been involved with cycling since I was 10 years old. My passion for cycling has led me to race both road and mountain bikes in England and Europe, which led me into learning more around the science behind the sport. I love helping others achieve their absolute best – I’ve lectured Sports and Exercise Science, Anatomy and Physiology in England, been an outdoor educator and motivator at The Scots College and have received several qualifications from degrees to certificates.
Have a Question?
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