The Project
Maximize my potential for cycling performance over the next 10 years for a shot at the 2036 Olympics in the road cycling or related discipline.
It's such a lofty goal I am honestly embarrassed to write it. I seriously considered writing something more realistic like "become a Category 1 rider"; after all I am 30 and juggle the incessant Teams calls and emails of a 9-5 corporate job. But there are cyclists in their mid to late 30s, even early 40s, riding competitively in the Tour de France, so why not right?
Training Philosophy
Long-term development over short-term performance gains. Build a wide, deep aerobic base, then stack intensity on top.
The foundation of this training plan is Zone 2. Low intensity, high volume, and consistent aerobic work. Zone 2 training drives key adaptations such as mitochondrial density, fat oxidation efficiency, cardiac output, and aerobic enzyme development. These take months and years to accumulate and are crucial for productively absorbing the required 20+ hour weeks of volume down the road. That means resisting the urge to chase watts early and spending significant time building an aerobic base before introducing serious intensity. Intensity and volume is earned.
I am beginning this project averaging 6-7 hours of cycling per week. Training volume for Block 1 starts at 7.5 hours per week and will grow steadily and deliberately across blocks and years. The near-term target is 11–12 hours per week and ultimately reaches professional level volume at 20-25+ hours per week with peak weeks up to 30 hours. The plan will progressively layer in various intensity domains (tempo, threshold, VO2 max, neuromuscular) as the aerobic engine grows large enough to support it.
"Coach AI"
Teach an artificial intelligence (AI) platform to build a training plan focused on the long-term physiology development required to reach the Olympics.
I've cycled through (pun intended) various training programs and philosophies like Zwift and TrainerRoad. Their plans are good but intended for folks trying to get faster by the spring or summer, not for a significant training arc. For this, there are too many variables for any standardized plan or guide, so the options were essentially: hire an expensive coach or figure something else out.
I chose to invest in an AI tool and continue to refine it into what I am dubbing "Coach AI". I feed it my personal data, goals, preferences, and other relevant details. In return, it builds and manages a long-term periodized plan based on current endurance research, professional athlete case studies, and evidence-based training methodology. I "collaborate" with it to produce my overall training program, training blocks, sessions, and the variables that ultimately determine if I am on track and what needs adjusting.
I leverage "Coach AI" on a daily basis to analyze training sessions, track progress, and identify and improve upon other relevant training components such as recovery, nutrition, and mobility.