A 12-WEEK SIGNATURE COURSE FROM ROADMAN CYCLING
Twelve weeks. Five pillars. One system — built on 1,400+ conversations with World Tour coaches, sports scientists and pro cyclists. The same framework Anthony Walsh uses to coach the Not Done Yet community, distilled into a course you can finish on your own time.
100M+
podcast downloads
12
weekly modules
5
content pillars
Lifetime
access
THE PROBLEM
This is the quiet shame of the serious amateur. You're doing more than most. You care about it more than your friends understand. And the bike has stopped paying you back. If any of the below sounds like the inside of your head right now — 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.
You're information-rich and system-poor.
You've consumed more training content than most coaches have read. You don't have a system. You have a folder of saved tweets.
THE TURN
WEEKS 1–3
The noise stops. You stop second-guessing every session. You understand why you've been stuck and what specifically needs to change.
WEEKS 4–9
The numbers start moving. Not because you're training more — because you're training with precision. Body composition shifts. Power holds where it used to fade.
WEEKS 10–12
You don't have a plan anymore. You have a system. You understand your physiology well enough to make decisions. You've become your own best coach.
"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 framework Pogačar's coach uses, scaled to your hours.
Weeks 1 · 2 · 5 · 7 · 11
PILLAR 02
Fuelling for performance and body composition without the misery. Carb periodisation, in-ride fuelling, race weight done properly.
Weeks 3 · 8
PILLAR 03
Two sessions a week. Heavy compound work. Built around the 2025 meta-analysis that ended the strength-training debate for cyclists over 40.
Weeks 4 · 9
PILLAR 04
Adaptation is where you grow — not on the bike. Sleep, HRV, the recovery week. The unglamorous work that makes the training count.
Weeks 6 · 10
PILLAR 05
The craft. Pacing. Positioning. The unwritten rules. The mental game that decides whether your fitness shows up when 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 looked at the whole picture.
What you'll do: A full audit of your training, your fuelling, and the leaks in your current approach. Specific problems. Specific fixes.
Pillar — Coaching
The problem: You've heard about polarised training. You haven't built a week around it that actually fits your life.
What you'll do: A 6, 8, 10, or 12-hour training week designed around real constraints. The three sessions that drive 90% of improvement.
Pillar — Nutrition
The problem: You're either under-fuelling and wondering why you can't recover, or eating for weight loss and tanking your performance.
What you'll do: A daily fuelling system that supports training quality and body composition at the same time. The protocol that took Anthony from 86kg to 79kg.
Pillar — Strength & Conditioning
The problem: You know you should lift. You don't know what to do, when to do it, or how to fit it in without wrecking your legs.
What you'll do: Two 30-minute sessions a week. Four lifts. The S&C protocol used with World Tour riders, scaled for time-crunched amateurs.
Pillar — Recovery
The problem: Improvement happens between sessions. Most amateurs are sabotaging adaptation with 'easy' rides that aren't easy enough.
What you'll do: Sleep architecture, HRV reading, the recovery week. Daily go/no-go decisions backed by data and honest self-assessment.
Pillar — Le Métier
The problem: Pacing. Positioning. Reading a group ride. Knowing when to push. The knowledge that doesn't fit on a spreadsheet.
What you'll do: Mid-course progress check. Climbing tactics, descending confidence, pacing strategy. Drawn from conversations with Lachlan Morton, Michael Matthews, and Ben Healy.
Pillar — Coaching
The problem: You've been doing the same week for months and wondering why you're not improving. That's not training. That's exercise.
What you'll do: Three-phase periodisation (Base → Build → Peak). Mesocycles. A season plan that actually peaks for your event.
Pillar — Nutrition
The problem: Body composition is the universal motivator nobody talks about. The standard restriction approaches make you slower.
What you'll do: Race weight as a training outcome, not a diet outcome. Sustainable body composition change without the 9pm fridge raids.
Pillar — Strength & Conditioning
The problem: You're pushing watts. Are you pushing the right watts, in the right way, at the right moments?
What you'll do: Low-cadence torque protocols from Bora-Hansgrohe and Ineos. The 2024 Habis study application. Targeted power development for your specific limiter.
Pillar — Recovery
The problem: You've built the fitness. Then the road tilts up, the pace lifts, and your brain tells you to stop before your body needs to.
What you'll do: Pacing perception, self-talk, pre-event preparation. The applied psychology that closes the gap between your numbers and your race-day performance.
Pillar — Coaching
The problem: You've learned the components. The real skill is knowing how they interact when life gets in the way.
What you'll do: A weekly self-coaching review. Decision trees for missed sessions, illness, work stress. A 4-week plan you can run independently.
Pillar — Le Métier
The problem: The course ends. Now what?
What you'll do: Exit assessment against your Week 1 baseline. A 90-day forward plan. The mindset shift made permanent.
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 months.
You've consumed more training content than most coaches have read.
You have a job, a family, and a life outside cycling — and you're not pretending otherwise.
You want a system, not another subscription.
You're prepared to do the strength work, the recovery, and the boring base hours that actually move the needle.
You're 35–55 and you refuse to accept that your best riding is behind you.
SAVE YOUR MONEY IF —
You want a magic 4-week plan that adds 30 watts.
You won't lift weights twice a week.
You're chasing a TSS score, not a result.
You're a beginner — this assumes a baseline of structured training.
You think recovery is for people who aren't serious.
You want someone to ride your bike for you. The system gives you the framework. The work is 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 record. Every module in this course is built from those conversations.
Professor Stephen Seiler
The polarised training framework. The man who measured what elites actually do.
Dan Lorang
Coach to Tadej Pogačar and Jan Frodeno. Periodisation and load management.
Dr. David Dunne
World Tour performance nutritionist. The carb-periodisation framework behind every Roadman fuelling protocol.
Joe Friel
The foundational periodisation work that masters athletes still build on today.
John Wakefield
Bora-Hansgrohe physiologist. The torque protocols World Tour riders run twice a week.
Lachlan Morton
EF Education's adventure rider. The voice on what the craft actually means.
FROM THE COMMUNITY
Cat 3 to Cat 1.
Eighteen months in the system. The structure was the difference, not the volume.
— James, 41, Not Done Yet community
20% body fat to 7%.
Without restriction, without losing power. Race-week W/kg up 12%.
— Mark, 47, Not Done Yet community
Women's National Series.
From group-ride survivor to top-ten in the local national series — at 44, after a six-year break.
— Sarah, 44, Not Done Yet community
100M+ downloads
61K YouTube subscribers
113 paid community members
27,000+ on the email list
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.
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. Secure checkout via Stripe. The Method opens immediately after payment — Module 01 unlocks the moment you log in.
COMMON QUESTIONS
Those deliver workouts. The Roadman Method delivers understanding. By Week 12 you'll know why each session exists, how to modify it when life gets in the way, and how to plan the next 12 weeks yourself. You'll be your own coach — with the world's best coaches backing your decisions.
Yes — the entire programme is built for time-crunched cyclists. The architecture works at 6, 8, 10, or 12 hours a week. Strength work is two 30-minute sessions. Lessons are 12–15 minutes each. Dan Lorang's life-first planning principle is woven through every week: build the plan around reality, not fantasy.
Standard ($297) is the full course — all 12 video modules, every written companion, every downloadable resource, the assessment frameworks, the discussion forum. Premium ($397) adds a personalised TrainingPeaks plan built around your audit results, a mid-course plan adjustment at Week 6, and a written training-data review at the end. Same content, more accountability and personalisation.
Lifetime. You complete it once at your pace, you keep it. Re-run it next year with new goals. Every update we make is included.
Recommended, not required. The framework works with heart rate and RPE — Dan Lorang himself prefers heart rate for amateurs because it integrates life stress, altitude, and fatigue in a way power doesn't. We give you both protocols.
The opposite. The masters strength training evidence is one of the strongest selling points of the course. After 40 you lose roughly 8% of muscle mass per decade — Week 4 and Week 9 directly address that. Most cycling courses ignore S&C entirely. This one builds it in.
30-day refund. Watch every module, do the work, and if you're not seeing a measurable shift in clarity, structure, or progress, email us and we'll refund you. No interrogation.
Roughly 30 minutes to watch the lesson, read the companion, and complete the worksheet. Plus the training itself, which fits inside your existing hours — the Method restructures what you're doing, it doesn't add to it. Strength work is 2 × 30 minutes.
No — it's a different product. The Method is a structured 12-week course you complete on your own. Not Done Yet is the ongoing coaching community: weekly live calls with Anthony, updated training plans, the people who keep you accountable. Some members do the Method first, then join Not Done Yet to keep sharpening it. Some do the reverse. Both work.
A NOTE FROM ANTHONY
I started the podcast because I had questions nobody was answering properly. How do real World Tour coaches actually build a season? What does Pogačar's week look like? Why does my FTP plateau when my mate's keeps climbing on less volume?
Three hundred episodes in, I had answers. Better than answers — I had patterns. The same principles came back again and again, from completely different parts of the sport. Seiler on intensity distribution. Lorang on consistency. Dunne on fuelling. Wakefield on torque. Every conversation, another piece of the same puzzle.
The problem was — that's a lot of podcasts. Hundreds of hours. And serious amateur cyclists, the people who actually want to get faster, don't have hundreds of hours. They have jobs and families and a Saturday morning.
The Roadman Method is what happens when you take everything I've learned from those conversations, throw away the fluff, and build it into a 12-week system that respects the fact you have a life. It's the course I wish someone had handed me when I was stuck at 86 kilos and a flat FTP, doing the same week over and over and wondering what I was missing.
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 same place — same FTP, same questions, same folder of saved tweets. Or you can be on the other side of a system that took 1,400+ podcast conversations to build. Your call.
Lifetime access · 30-day refund · Open immediately