Martin / Advanced Cycling Training Plans
Martin Stage Race and Advanced
Cycling have partnered to offer Joe Martin Stage Race (JMSR)
training plans to Joe Martin race participants who are targeting this
race as their main goal in the spring. Please contact Coach Andres with
Advanced Cycling for details about these customized training plans.
JMSR training plan has been carefully designed based on the specific race
demands of the race. Knowledge of the course, knowledge of race demands,
and historical references are fundamental for preparing a winning strategy.
Each JMSR plan combines these elements with Advanced Cycling training
techniques to provide a detailed daily training schedule which will guide
your preparation from day one until race day.
We have designed the
JMSR plans to be completed outdoors, as the workouts are based on specific
terrain attributes; however, some workouts could be completed indoors
without compromising the integrity of the plan. The workouts include target
heart rate and/or power ranges and the description of each workout is
detailed without being overwhelming. You don’t need to carry a printed
paper to conduct your training session. Instead, you can focus on your
effort, your sensations on the bike, and the road ahead.
have anticipated some of the questions that may come up as you decide
whether to sign up for a plan. Please see our
Frequently Asked Questions section, or scroll down
the page. If you still have reservations about the plan, please contact
us by sending an e-mail to firstname.lastname@example.org
with the subject line JMSR Training Plan.
Training Plans Available
A: For Cat 1/2
men or Pro women. This
plan assumes you have the ability (and availability) to train 15-20 hours
and ride 6-7 days per week.
Cat 3 men or Elite Master riders.
This plan assumes you have the ability to train 12-16 hours and ride 5-7
days per week.
Cat 4 men, Cat 3 women.
This plan assumes you have the ability to train 9-14 hours and ride 4-6
days per week.
Cat 5 men, Cat 4 women.
This plan assumes you have the ability to train 6-10 hours and ride 4-6
days per week.
the difference between a JMSR training plan and a pre-packaged/cookie-cutter
The aim of cookie-cutter
type plans is to get you in shape. Those plans typically don't address
the specific characteristics of the event.
In contrast, we use real event results, times and terrain to build the
plan for each level. The aim of each JMSR training plan is to get you
in peak form for the Joe Martin by targeting the specific demands of the
Each JMSR plan will have you working the physiological systems needed,
with race-specific efforts, on a specific type of terrain which will closely
resemble that of the race.
Advanced Cycling is making these plans available ONLY for the Joe Martin
Stage Race. We are not promoting these plans to prepare you for events
other than the JMSR.
I want to include in my schedule other races before the Joe Martin?
The weekend workouts take into account the fact that you might be racing,
so weekend workouts will contain descriptions for training rides as well
as alternative descriptions for races.
During the week, you
can substitute workouts for races or group rides, and as long as you approach
those events with the intention of performing similar workouts as you
plan calls for, the integrity of the plan won’t be affected.
If you are aiming for top performances in other events your best option
is to work directly with a coach. The principle behind each JMSR training
plan is that the Joe Martin is your target event for the spring, and assumes
that the races prior to it are “train-through” races. You
can still perform well on those races, more likely as a result of your
You also need to consider that the more your training is based around
club rides, or the more you ride with multiple training partners, the
more likely you are to deviate from your workout, thus undermining the
value of the training plan.
I don't use a power meter to train?
Each workout has a power and a heart rate range - when applicable - associated
with it. The ranges are derived from your Power and/or Heart Rate values
at lactate threshold, or your Functional Threshold Power. As it is the
case with very intense workouts, heart rate is not a good measure of intensity
and thus only the power range is displayed for such workouts. The workouts,
however, are explained with enough detail on the website so you understand
clearly the goal of each training session.
I can’t train on the Joe Martin race courses. How can
the training plan work for me?
By incorporating the terrain and race demands of the Joe Martin in each
JMSR training plan, you can closely reproduce race efforts during training.
If you know what it takes and practice on courses and at intensities that
you are likely to encounter on race day, you will be better prepared.
If I can’t train outside, can I perform these workouts
on an indoor trainer?
Yes, for the most part. The number of hours and the specificity built
into the plans assume you are able to train outdoors. However, when training
outdoors is not possible, you should attempt to replicate the workout
on an indoor trainer.
What if I fall behind the schedule. Can my plan be adjusted?
Your training plan can be adjusted by Advanced Cycling subject to a $65
charge for each time you make an adjustment request. You can purchase
a training plan after March 8th, but it won’t be adjusted unless
you pay the $65 fee each time you request an update.
I use a power meter to train, and I would like to have expert
feedback for my key workouts
If you choose a Power based training plan, you have the ability to attach
files to your training log and request that your file be analyzed. Advanced
Cycling can analyze each file and will provide comprehensive feedback
subject to a $30 per-file charge.
Should I use this plan to prepare for other races?
The JMSR training plans are designed exclusively to prepare you for the
Joe Martin Stage Race. Of course the principles contained in the plans
can be applied to other events, but the details should be worked out with
the guidance of a qualified coach.
Who designed these plans? How can I be assured they are sound?
Coach Andres Angulo, owner of Advanced Cycling, has carefully designed
each of these plans following the principles of endurance training, combined
with his experience of over 10 years coaching cyclists from all levels.
His involvement in cycling spans over 20 years. He has lived in Northwest
Arkansas since 2000 and is currently working on a master’s degree
in Exercise Science.
contact Coach Andres with Advanced Cycling for details about these customized
training plans. Please write to: email@example.com