Train like a Monk

This week we break down the key sessions we're using with Slane and our other athletes. What are the intervals, which systems are they targeting, and where do they fit into the bigger picture?We also delve into a little sports psychology and mindset discussion on how to attack strength work, hard intervals and training in general.

Slane gave me a call a few weeks back with a pretty simple assignment: “I want to get fit again, can you write me a program.”After a month off the bike (not sitting on the couch but hiking in Patagonia…) Slane’s numbers are a long way off their best, so in this series we’ll discuss what training we’re using to get back to full fitness and hopefully beyond.In week 1 we discuss strength training, lactate testing and whether everything needs to be easy in a base build starting from square one.

The Aussie couch peloton are still recovering from a whirlwind Tour de France with the revelation of this year's TdF Femmes, Sarah Gigante.Sarah is an avid listener and former guest on the pod (go and listen to that episode if you haven't already!) and she has put in more requests than most for guests. We thought we'd start with request number one and get the man behind the scenes of her results this season, Dylan Lindsey, on the pod.Hear the training behind the success of Sarah and many of his other athletes, and most importantly, this man's relationship status.Thumbnail image: Cor VosEditing: Terance Hore

Mudgey has been a bit of a journeyman of the sport. Riding for Aussie, Irish, Kiwi and now Chinese teams across a 10-year career to date.Last year he had his biggest prize money earnings to date by winning the China Pro League.What is the China Pro League? What's the racing like in China? How's the food? Listen to find out

Daniek started the year with a solo win at the very first race on the World Tour. Instead of chasing her down during her stint in the Ocre Jersey, I got to sit down with her at the end of a training ride near her home in Nice and find out how she started the season so well and what her training at the moment is looking like.

From Runner to World Tour Cyclist in less than 4 years. Now from Pro Cyclist to Pro Triathlete in a matter of months.Hear how Jimmy is taking the skills learned and experience gained from top level road cycling and applying it in the world of triathlon.Can he make it to the end of the pool yet without stopping?

Keeper of The Fern, Kim Cadzow, has started the season on fire. She played a major role in EF-Education Oatly teammate Noemi Ruegg's TDU win and achieved her own personal goal of defending the National TT title and netting her first National Road Championships victory.We chatted in the middle of her build toward Kiwi road nationals so it was great to get an insight into her preparation for these events amongst a busy race schedule.Really enjoyed chatting with Kim, she skips the cliches and tells it like it is!In other big news for Train Like a Monk, we welcome Dan Jones to the team as editor. You've probably seen Jonesy's handiwork back in the golden days of the Greenedge 'Backstage Pass' Videos, or more recently as a host of 'The Social Distance Podcast'. He's very handy on the tools and we're happy to have him on board. That being said, any issues with the editing or finishing touches can now be directed his way!Music: Cyrus MonkEditing: Dan JonesThumbnail photo: EF-Education Oatly

He's defending his title later this week but it's fair to say, no matter the result, this title will still hold true. Gatey has a ridiculous palmares on both the road and track, the latest achievement becoming the oldest rider ever to join a World Tour Team for the first time (34 is ancient) and just recently reaching a World Tour Podium at Cadel's Road Race. I caught up with Gatey in The Hilton just before the start of TDU to discuss how his training has differed since changing coaches for the first time in 15 years and how he prepared to be in flying form for Summer Down Under. Music: Cyrus Monk Editing: Terance Hore Thumbnail image: cyclingweekly.com

Noemi had a breakout season in 2024, turning heads at the Olympic Games Road Race and netting herself a National Championship. Those who didn't know her already certainly do now, after winning the Tour Down Under in dominant fashion with a memorable win up Willunga Hill. We sat down a few days after the victory to discuss her preperation for this event and how she managed to perform better than ever in 36 degree heat after training in a cold Swiss Winter. Music: Cyrus Monk Editing: Terance Hore Thumbnail: Velomotion/Getty Images

Marko is to the Australian Cycling Scene what potato salad is to a Christmas Lunch. Always there, always a crowd favourite but usually not top of the rank, until this year. Marko bucked the recent trend by outstaying the young up-and-comers at this year's 270km Melbourne to Warrnambool. We discuss how he manages to stay at the front of any race he enters so deep into his own career and look at how he's helping the next generation make their own way to the top of the sport. Music: Cyrus Monk Editing: TJ Hore Thumbnail photo: Wimmera Mail-Times

Nick has a coaching Palmares any coach would envy: countless world and national champions across multiple disciplines and a healthy number of World Tour pros targetting races across the calendar. Nick's pathway into cycling is certainly an interesting one and a story I hadn't heard before, though I'm sure all his athletes are stoked he's found his place at the top of this sport. It was great to sit down and discuss Nick's coaching methods and see exactly why he's had so much success. Music: Cyrus Monk Editing: Terance Hore P.S. Huge apologies for my audio on this one, had an absolute shocker on the tech side from my end but lucky you can hear Nick's words of wisdom loud and clear.

Stephen (or SLane as he's commonly known by those who find two syllables too long for a name...) has helped countless cyclists achieve their goals on the bike. Whether it be winning the local club series or making the step from the Aussie domestic scene to a fully-fledged pro. SLane has a unique skillset, utilising both the knowledge gained through his academic pursuits and his own experiences in racing and training to provide coaching that is not only backed by science but proven to work in a practical sense. We discuss not just his coaching methods but his own training and how he is now living most cyclists' dream of following the sun and riding his bike every day. It felt like we could've touched on many areas here in a lot more depth than we had time for today, so let us know in the comments what you'd like to know a little more about next time I cross paths with SLane. Editing: Terrance Hore Music: Cyrus Monk Thumbnail Photo: Con Chronis