THE ROADMAN METHOD · A 12-WEEK COACHING SYSTEM
You're training hard. You're just not getting faster. The Roadman Method is the 12-week system that fixes that — five pillars, built from 1,400+ conversations with the coaches, scientists and pros who move the World Tour. Six hours a week. Lifetime access. Yours to keep.
100M+
podcast downloads
12
weekly modules
5
performance pillars
Lifetime
access, one payment
THE PROBLEM
This is the quiet shame of the serious amateur. You train more than your mates. You care about it more than they understand. And the bike has stopped paying you back. It's not effort. It's not desire. It's that nobody ever handed you a system — so you've been doing the work without the structure that makes the work count. If any of the below is the inside of your head right now, keep reading. You're in the right place.
Your FTP hasn't moved in months.
You've tested. And re-tested. The number sits there, immovable, while you keep doing the work that used to make it climb.
Every podcast says something different.
Polarised. Sweet spot. Pyramidal. High-volume, low-volume, fasted rides, double thresholds. You've read it all and you're more confused than when you started.
Group rides feel harder than they should.
You're holding the wheel. You're staying with it. But you're working at 90% to do what others do at 75%, and it's getting old.
You feel guilty about rest days.
So you fill them with 'easy' rides that aren't easy enough. Then wonder why the hard sessions don't go anywhere.
You know you should lift weights.
Everyone says so. You don't know what to do, when to do it, or how to fit it in without destroying tomorrow's session. So you don't.
It's the same week, 52 times a year.
Tuesday intervals. Thursday threshold. The long Saturday ride. You've run that week since January — since last January — and called it training. It isn't. It's exercise on repeat.
You're information-rich and system-poor.
You've consumed more training content than most coaches have read. You still don't have a system. You have a folder of saved tweets and a vague sense you're missing one thing.
THE TURN
WEEKS 1–3
The noise stops. You open your training app and you know exactly what today's session is for — and what it isn't. The two leaks costing you watts have names. You've stopped second-guessing every ride.
WEEKS 4–9
The numbers move. Not because you're riding more — because you're riding right. The climb you used to dread, you settle into. The group ride where you clung on at 90%, you sit in at 75%. The scale moves and the power holds.
WEEKS 10–12
You don't have a plan anymore. You have a system. Work blows up, you get sick, the week falls apart — and you adjust it yourself, calmly, because you understand why every piece is there. You've become the coach you were paying to look for.
“Doing things right involves training in an ordinary way with great consistency — and amazingly, that prepares us for extraordinary performances.”
THE METHOD
Most training programmes give you a calendar of workouts. That's not a system — that's a queue. The Roadman Method is built on the principle that every pillar interacts with the others. Train without recovering and you stagnate. Recover without fuelling and you go backwards. Lift without periodising and you arrive at your event broken.
We address all five. In sequence. In the order that builds on what came before.
PILLAR 01
The training architecture. Polarised structure, periodisation, sequencing — the same season logic Dan Lorang builds for his Red Bull–Bora-Hansgrohe riders, scaled to your six hours a week.
Weeks 1 · 2 · 5 · 7 · 11
PILLAR 02
Fuelling for performance and body composition at the same time — no misery, no 9pm fridge raids. Carb periodisation, in-ride fuelling, race weight done properly.
Weeks 3 · 8
PILLAR 03
Two sessions a week. Four lifts. Heavy, brief, and built around the 2025 meta-analysis that ended the strength debate for every cyclist over 40.
Weeks 4 · 9
PILLAR 04
You don't grow on the bike. You grow between the rides. Sleep, HRV, the recovery week — the unglamorous work that decides whether the training counts.
Weeks 6 · 10
PILLAR 05
The craft. Pacing. Positioning. The unwritten rules. The mental game that decides whether your fitness actually shows up on the day it matters.
Weeks 6 · 12
Each pillar appears at least twice across the 12 weeks. The first pass builds the foundation. The second pass goes deeper at a higher level. By Week 12 you haven't just learned the components — you've practised the integration.
THE 12-WEEK SYLLABUS
Every module includes a video lesson with Anthony, a written companion guide you can read on the train, downloadable templates and protocol cards, and — for Premium members — a TrainingPeaks plan that reflects exactly what you learned that week.
Pillar — Coaching
The problem: You know your FTP. You know your weekly hours. You've never put the whole picture on one page — so you keep fixing the wrong thing.
What you'll do: A full audit of your training, fuelling and recovery against a single baseline. The two or three leaks actually costing you watts — named, with the fix for each.
Pillar — Coaching
The problem: You've heard 'polarised' a hundred times. You've never built a week around it that survives contact with your actual calendar.
What you'll do: Your 6, 8, 10 or 12-hour week, designed around the life you've got. The three sessions that drive 90% of the improvement — and permission to bin the rest.
Pillar — Nutrition
The problem: You're either under-fuelling and wondering why you can't recover, or eating for weight loss and watching your power bleed away.
What you'll do: A daily fuelling system that feeds the training and shifts body composition at once — the carb-periodisation framework Dr. David Dunne runs with World Tour pros. The protocol that took Anthony from 86kg to 79kg without losing a watt.
Pillar — Strength & Conditioning
The problem: You know you should lift. You don't know what, when, or how to fit it in without wrecking tomorrow's ride. So you keep not doing it.
What you'll do: Two 30-minute sessions. Four lifts. The minimum effective dose of the S&C World Tour riders run — and the 2025 meta-analysis that settled the debate for anyone over 40.
Pillar — Recovery
The problem: Improvement happens between the sessions, not during them. Most amateurs quietly sabotage it with 'easy' rides that are never actually easy.
What you'll do: Sleep architecture, HRV you can actually read, and the recovery week done properly. A daily go/no-go call backed by data instead of guilt.
Pillar — Le Métier
The problem: Pacing. Positioning. Reading a group. Knowing when to bury yourself and when to sit in. None of it fits on a spreadsheet — and it's the whole difference on the day.
What you'll do: Your mid-course progress check, plus the craft: climbing tactics, descending confidence, race-day pacing — drawn straight from conversations with Lachlan Morton, Michael Matthews and Ben Healy.
Pillar — Coaching
The problem: You've ridden the same week since January and wondered why nothing's changed. That's not training. That's exercise with a heart-rate strap.
What you'll do: Three-phase periodisation — Base, Build, Peak. Mesocycles that stack. A season that arrives sharp on the day you've circled, not three weeks after it.
Pillar — Nutrition
The problem: Body composition is the thing everyone wants and nobody talks about honestly. The usual restriction approaches just make you slower and miserable.
What you'll do: Race weight as a by-product of training, not a diet you white-knuckle. Sustainable change — no 9pm fridge raids, no watts left on the kitchen floor.
Pillar — Strength & Conditioning
The problem: You're pushing watts. Are they the right watts, in the right way, at the moments your event actually demands?
What you'll do: Low-cadence torque work — the protocols John Wakefield's riders run twice a week at Bora-Hansgrohe — pointed squarely at your specific limiter.
Pillar — Recovery
The problem: You built the fitness. Then the road tilts up, the pace lifts, and your head taps out a long time before your legs have to.
What you'll do: Pacing perception, self-talk, and a pre-event routine that holds under pressure — the applied psychology that closes the gap between your numbers and your result.
Pillar — Coaching
The problem: Learning the five pillars is the easy part. The real skill is knowing how they trade off when work explodes, the kids get sick, and the week falls apart.
What you'll do: A weekly self-coaching review and decision trees for the curveballs — missed sessions, illness, travel. By the end you can write the next block yourself.
Pillar — Le Métier
The problem: The course ends. The plateau is gone. Now what?
What you'll do: A like-for-like re-test against your Week 1 baseline, the numbers in black and white, and a 90-day forward plan. The shift made permanent — and self-sustaining.
Plus — Entry & Exit Assessment frameworks, the Roadman Session Library, and a single-page summary of the entire Method to keep on the bike.
QUALIFICATION
This isn't a course for everyone. The riders who finish it and tell us it changed how they think about cycling have a few things in common. Read both lists. If the right column sounds like you, save your money.
THIS IS FOR YOU IF —
You train 6+ hours a week and your FTP hasn't moved in a year.
You've consumed more training content than most coaches have read — and you're more confused, not less.
You have a job, a family, and a life off the bike. You're not pretending otherwise.
You want a system you own, not another subscription that owns you.
You'll do the strength work, the recovery, and the boring base hours — because you finally understand why they matter.
You're 35–55, and 'your best riding is behind you' makes you want to prove it wrong.
SAVE YOUR MONEY IF —
You want a magic 4-week plan that bolts on 30 watts.
You won't lift twice a week, full stop.
You're chasing a TSS score instead of a result.
You're brand new to the bike — this assumes a base of structured training.
You think recovery is for people who aren't serious.
You want someone to ride it for you. The Method hands you the framework. The legs are yours.
THE WORK BEHIND THE WORK
The Roadman Cycling Podcast has crossed 100 million downloads. Across 1,400+ long-form episodes, Anthony has put the people who actually move performance forward — World Tour coaches, sports scientists, pros — on the record and asked the questions you'd ask if you got the chair. You can't buy that access. The Method is the only place it's been distilled into a system you can run.
Professor Stephen Seiler
The polarised training model. The scientist who measured what elite endurance athletes actually do — then proved most amateurs do the opposite.
Dan Lorang
Head of Performance at Red Bull–Bora-Hansgrohe. Coach to Jan Frodeno, Anne Haug and Mark Cavendish. Periodisation and life-first load management.
Dr. David Dunne
World Tour performance nutritionist. The carb-periodisation framework behind every fuelling protocol in the Method.
Joe Friel
The Cyclist's Training Bible. The foundational periodisation work that masters athletes still build their seasons on.
John Wakefield
Bora-Hansgrohe physiologist. The low-cadence torque protocols World Tour riders run twice a week — built into Weeks 4 and 9.
Lachlan Morton
EF Education's adventure rider. The voice on what le métier — the craft of riding — actually means when the road points up.
FROM THE COMMUNITY
Cat 3 to Cat 1.
Eighteen months. Same hours, same job, same bike. The structure was the difference — not the volume. I'd been doing the work the whole time. I just wasn't doing it in any order.
— James, 41, Not Done Yet community
20% body fat to 7%.
No starving, no crash diet, not a single lost watt. Race-week W/kg up 12%. I stopped dieting against my training and started fuelling it.
— Mark, 47, Not Done Yet community
Top ten, National Series.
Forty-four years old, six years off the bike, written off by everyone including me. From clinging to the back of the group ride to a national-series top ten in a season.
— Sarah, 44, Not Done Yet community
100M+ downloads
61K+ YouTube subscribers
113 in the paid community
30,000+ on the newsletter
ENROL
No subscription. No upsells inside the course. The Method is finite — you finish it, you keep it. Take it again next season. Every update is included for life.
WHAT GETTING FASTER USUALLY COSTS
A personal cycling coach
$2,400+ a year — and most hand you a calendar, not an education.
$200–400 / month
A week at a training camp
Seven days of fitness you start losing the week you fly home.
$2,000+
A coach + power meter for one season
Before flights, race entries, or a single new wheel.
$3,000+
The Roadman Method
Lifetime access. Run it every season. By the end, you're the coach.
$297, once
One wasted training block costs you more than this course. One crash diet that kills a season costs you more. $297 isn't the expense. Another year stuck is.
STANDARD
The full course. Self-directed.
$297USD · once
Lifetime access. 30-day refund.
PREMIUM
Course + your own TrainingPeaks plan.
$397USD · once
Lifetime access. 30-day refund.
All prices in USD. One payment — never a subscription. Secure checkout via Stripe. The Method opens the moment you pay — Module 01 is waiting when you log in.
THE GUARANTEE
Enrol. Watch the modules. Do the worksheets. Ride the first few weeks the way the Method tells you to. If you don't come out the other side with a clearer head, a sharper structure, and a plan you actually believe in — email me inside 30 days and I'll refund the lot. No form. No interrogation. No hard feelings. I can put that in writing because the people who do the work never ask for it.
That's my name on it.
— Anthony Walsh
COMMON QUESTIONS
Those hand you workouts. The Roadman Method hands you understanding. A plan tells you what to do today; it goes quiet the moment life gets in the way. By Week 12 you'll know why each session exists, how to modify it when the week falls apart, and how to write the next 12 weeks yourself. You stop renting a plan and start being your own coach — with the world's best coaches behind every call you make.
Price it against the alternatives. A personal coach is $200–400 a month — $2,400+ a year. A week at a training camp is $2,000 and gone by the time you land home. The Method is $297, once, and it's yours for life — re-run it every season with new goals. One sensible decision it stops you making — one wasted training block, one crash diet, one season spent guessing — has already paid for it.
It's built for exactly you. The architecture works at 6, 8, 10 or 12 hours a week. Strength is two 30-minute sessions. Lessons are 12–15 minutes — watch one on the train. Dan Lorang's life-first planning runs through every week: you build the plan around reality, not around a pro's spare time. The Method restructures the hours you already ride. It doesn't ask for more of them.
Standard ($297) is the full course — all 12 video modules, every written companion, every template, worksheet and protocol card, the assessment frameworks, and the cohort forum. Premium ($397) adds a personalised TrainingPeaks plan built around your Week 1 audit, a data-backed plan adjustment at Week 6, and a written training review at the end. Same teaching. More accountability, more personalisation. Both are one payment — never a subscription.
For life. You buy it once, you finish it at your pace, you keep it. Come back and run it again next year against a new goal. Every update we ever make is yours at no extra cost.
Then you're the rider this was built for. The people who get the most from the Method aren't beginners — they're the ones drowning in conflicting advice, doing the same week 52 times a year, sure they're missing one thing. You usually are. Week 1 finds it. The other eleven fix it.
Recommended, not required. The whole framework runs on heart rate and RPE too — Dan Lorang is a strong advocate of heart rate for amateurs because it folds in life stress, heat and fatigue in a way raw power can't. You get both protocols, side by side.
The opposite — the masters evidence is one of the strongest reasons to do it now. After 40 you shed roughly 8% of muscle mass a decade unless you train against it. Weeks 4 and 9 attack that head-on with the 2025 strength meta-analysis built in. Most cycling courses ignore S&C entirely. This one is half the point.
30-day full refund. Watch the modules, do the work, and if you're not seeing a measurable shift in clarity, structure or progress, email us inside 30 days. We refund you. No interrogation, no hoops. The work is the only thing we ask of you.
No — different product, different job. The Method is a structured 12-week course you finish on your own. Not Done Yet is the ongoing coaching community: weekly live calls with Anthony, updated plans, the people who keep you honest week to week. Plenty of members do the Method first and join Not Done Yet to keep sharpening it. Plenty do the reverse. Both work.
A NOTE FROM ANTHONY
I'll be honest with you. I started the podcast because I was stuck and a bit embarrassed about it. Eighty-six kilos. A flat FTP. Riding the same week over and over, telling everyone I was training, quietly wondering what everyone else knew that I didn't.
So I started asking. How does a real World Tour coach build a season? Why does my FTP sit there while my mate's climbs on half the volume? I got the people who actually know in a room and I asked them the questions I was too proud to ask out loud.
Three hundred episodes in, I had answers. Better than answers — patterns. The same principles kept coming back from completely different corners of the sport. Seiler on intensity distribution. Lorang on consistency. Dunne on fuelling. Wakefield on torque. Every conversation, another piece of the same puzzle clicking into place.
And here's the thing that bothered me. That's hundreds of hours of podcast. The riders who most need it — the ones with a job, a family, a Saturday morning and a real desire to get faster — are the ones who can't sit through it. The answers existed. They were just buried.
The Roadman Method is me digging them out. Everything I've learned from those conversations, the fluff thrown away, built into twelve weeks that respect the fact you have a life. It's the course I wish someone had handed me at 86 kilos and a flat FTP — instead of another plan that ignored everything except the bike.
You're not done yet. Neither am I. Let's go.
— Anthony Walsh
Host, Roadman Cycling Podcast
NOT DONE YET
Twelve weeks from now, you can be in the exact same place — same FTP, same questions, same folder of saved tweets, same week on repeat. Or you can be on the other side of a system that took 1,400+ conversations to build. The twelve weeks pass either way.
If you're still reading this far down, you already know it's for you.
Lifetime access · 30-day refund · Open immediately