THE PROBLEM MOST RIDERS IN THIS SPOT FACE.
Most cycling coaching advice online is built on research where 90%+ of the subjects were male. Then it's repackaged for women with smaller wattage targets and the same training week. That's not coaching — that's a hand-me-down.
The mistakes this creates are predictable: under-fuelled training (because the calorie advice was written for a 75kg male), intensity sessions stacked on the wrong week of your cycle, strength work that's either ignored or treated as an afterthought, and benchmarks that compare you to men instead of measuring your trajectory.
The fix isn't complicated. It's just rarely offered.
WHAT CHANGES IN THE COACHING
- ✓Cycle-aware periodisation — heavier work loaded into the follicular phase where you adapt fastest
- ✓Fuelling targets calibrated for female energy availability, not male calorie templates
- ✓Strength training treated as central to power and bone health, not optional
- ✓Power benchmarks compared to female age-group data — not generic w/kg charts
- ✓Iron, ferritin, and recovery flagged as non-negotiables in the plan
- ✓Honest conversations about RED-S and how chronic under-fuelling shuts down performance
WOMEN
HOW THE COACHING WORKS
The five pillars adapted for this segment. Same system — periodised differently to fit what you actually need.
CYCLE-AWARE PERIODISATION
Where your cycle is regular and trackable, harder intensity blocks land in your follicular phase — when adaptation rates are highest. Premenstrual weeks shift to lower-intensity volume. The plan flexes around your physiology instead of ignoring it.
FUEL FOR PERFORMANCE
Female cyclists are the most under-fuelled population in the sport. We rebuild fuelling around training load and energy availability — not weight loss. Power gets built. Body composition follows.
STRENGTH AS A PILLAR
Two heavy strength sessions a week. Not pink dumbbells — proper compound lifting periodised with your riding. Power preservation, bone density, and the kind of force production that matters on every steep climb.
FEMALE POWER BENCHMARKS
Your trajectory is measured against your own data and against female age-group averages — not the male w/kg charts that make every female cyclist feel like they're underperforming.
RECOVERY AND LONG-TERM HEALTH
Sleep, iron status, energy availability, hormonal feedback. The metrics that matter long-term are baked into the conversation — not addressed only when something breaks.
FIXABLE MISTAKES
MISTAKES TO AVOID
The patterns that hold this segment back the most. Each one is fixable — that's the whole point.
01. EATING LIKE YOU'RE TRYING TO LOSE WEIGHT, TRAINING LIKE YOU'RE TRYING TO GAIN POWER
It's the most common pattern in female cycling and the fastest route to RED-S. Chronic under-fuelling tanks hormones, kills power, weakens bones, and makes weight loss harder, not easier. Fuel the work. The body composition follows.
02. TREATING YOUR CYCLE LIKE AN INCONVENIENCE TO IGNORE
Hormonal phases meaningfully affect adaptation, recovery, perceived effort, and injury risk. Tracking your cycle and periodising around it isn't a soft science — it's coaching that uses the information available. Most plans throw it out.
03. SKIPPING STRENGTH BECAUSE 'I JUST WANT TO RIDE'
Female cyclists lose bone density and type-2 fibres faster without resistance training. Two heavy strength sessions a week aren't optional after 35 — they're the foundation of long-term power and a body that holds up.
04. COMPARING YOUR WATTS TO MALE RIDERS IN YOUR GROUP
Female elite cyclists average ~15% lower w/kg than male elites for clear physiological reasons. Comparing your numbers to the men you ride with is comparing the wrong baseline. Compare to female age-group benchmarks and your own trajectory.
05. IGNORING IRON AND FERRITIN
Low ferritin is one of the most common — and most overlooked — causes of female cyclists feeling permanently tired. We flag the symptoms, recommend testing, and adjust training when ferritin is low so a fixable problem doesn't masquerade as a training problem.
IS THIS COACHING RIGHT FOR YOU?
YES, IF YOU...
- ✓Are tired of plans that feel like they were designed for someone else
- ✓Have plateaued and suspect under-fuelling or poor periodisation is part of it
- ✓Want training that respects your physiology, not ignores it
- ✓Are in perimenopause or menopause and need a recalibrated approach
- ✓Have a goal event and want a structured female-aware build
- ✓Want strength work as a serious pillar, not an afterthought
NOT IF YOU...
- ×Are looking for a generic training plan rather than personalised coaching
- ×Are unwilling to fuel training properly
- ×Need a fully medicalised return-to-sport programme post-pregnancy (we'll refer you to a women's health specialist first)
COACHING FOR OTHER SEGMENTS
Same five pillars. Different periodisation depending on who you are and what you're training for.
MASTERS CYCLISTS
40+ — preserve power, manage recovery
OVER 50
Deeper recovery, heavy strength, joint-aware
BEGINNERS
Build a real base. Skip the bad habits.
BUSY PROFESSIONALS
6-8 hrs/week — every hour earning its keep
TIME-CRUNCHED
Under 6 hrs/week — maximum return per hour
SPORTIVE RIDERS
Event-specific build, pacing, and fuelling
YOUR COACHING STARTS HERE.
7-day free trial. Five pillars. Personalised to your goals, your schedule, and your life. Cancel anytime.
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