Otoc-Vault Road Cycling Training Plan

BY IN Exercise Institute News On March 28, 2016

This program allows for an excellent base level of fitness to be produced through the Autumn and Winter months, targeting specific events through this period and keeping you in shape for the year ahead. Expect gains!!

Program dates

12-week program

11 April – 4 July 2016


Key Events

Midland Anzac Day Criterium, Monday 25 April

Tom Lowry Memorial, Collie, 7 May

GIANT Perth Time Trial (Mens catagory), 15 May

Menzies Classic, 4-5 June


Program Overview


The training program aims to focus on key events through the road racing calendar in a fun and friendly atmosphere. Training will offer an excellent form of base fitness training for the major events of the second half of the year, including UCI World Masters Championships and Amy’s Gran Fondo.


The program will provide an introduction to information and practice on racing across disciplines including road racing, criterium’s and time trialing. Key events are identified above, but also minor events such as masters racing, ATTA TTs and other personal goals will be accounted for.


Program detail

  • Access to all HCT Group Training sessions where appropriate during the duration of the program
  • Online Training Program delivered through Training Peaks. 12 week program to be uploaded at commencement of program.
  • Online communication via support groups
  • Support on nutrition and hydration during training and events
  • Information on event preparation (if training for a specific event please include this in background information)
  • Content will include sprint training, hill climbing and strength efforts, race tactics. Delivered on either the Tuesday or Wednesday Group Training session dependent on level of fitness and experience.
  • Opportunity to ride and learn from Otoc Vault Racing Team and other elite level riders in WA
  • Bike mechanical services at Vault Cycle Services 10% Discount on standard servicing
  • Activate Physiotherapy 10% Discount on consultations


Group Training Sessions

*Subject to change due to weather or public holidays or events


Monday           6am Narrows Informal Group River Ride

Tuesday           6am Kings Park with Brad Hall

Wednesday     6am Kings Park with Melissa Robinson

Thursday         6am Kings Park with Mark Hedges

Friday              6am West Perth Recovery Ride

Saturday          6.30am Raffles Hills or River

6.00am Narrows Hills Loop (every fortnight)




Additional Services


Individual Analysis and Customised Program

$100 per month

This feature allows for month to month tailoring of your program and weekly feedback around your adaptation and development.


Baseline VO2 Power Testing and Indoor Power Sessions (weekly)

$75 per month

This feature allows for precise measurement of your Vo2 Power at baseline then development of Vo2 related intervals that are aimed at increasing your fitness over time. Reports will demonstrate your level of adaptation (or fitness gains). This occurs in house at our training facility in West Perth

If you would like to purchase either of these additional services please contact us after purchasing the program.

More information

For more information contact Brad Hall on training@bradhall.com.au


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