Prepare. Execute. Recover. Reflect.


Peregrine Pearls of Wisdom

Coaching Expectations Using the Peregrine Flight Plan

  1. Prepare: Be involved in your development as an endurance athlete. Pick a weekend day to spend time prepping for your upcoming training week. Review scheduled training sessions, compare with your schedule, and move any key sessions where you may have a conflict. Wash your gear, complete any bike maintenance that is necessary, and charge batteries on your devices. Meal plan, shop for groceries to include any sports nutrition you might need for the week, and prep any meals that don’t need to be made fresh.

  2. Execute: Endurance athletics require self-discipline to reach personal goals, thus a minimum of 90% participation in scheduled sessions is expected. Practice safety during all training and racing events by wearing visible clothing, following all traffic laws, and ensuring you practice proper hydration and fueling strategies for your session. Be present and mindful during your key training sessions. Individual training sessions are planned in a progressive manner, across your training block and season, focused on your development, goals, and ability. Key sessions are designed to meet specific objectives and require engagement. For example, you may be asked to complete 3x@PZ3 to learn what power zone 3 feels like on the bike. It’s difficult, if not impossible, to make the connection between watts and perceived exertion if you are distracted by a book, music, movie, or work. Support sessions, on the other hand, often provide opportunities to multitask. When racing an event, be familiar with the race rules and practice good sportsmanship at all times.

  3. Recover: Rest and recovery is necessary for growth. It’s important during your carefully planned times of recovery that you don’t undertake projects or activities that require intense energy. Attending a bootcamp class is not appropriate during recovery (although it may work well as a training session). Nutrition and hydration are very important for recovery after your training sessions. If you take any supplements or are prescribed medications, consult the World Anti-Doping Agency list annually and available at, which identifies the substances and methods that are prohibited to athletes in- and out-of-competition.

  4. Reflect: Write in your training log daily. Training data metrics are useful, but provide limited information. Your notes on how the training sessions went, perceived intensity, and any struggles or thoughts throughout the session, provide a more complete picture. Report any injuries or illnesses immediately so your training can be adjusted if needed, or a referral to a health care provider can be recommended. Communicate with your coach about upcoming events that may effect your training schedule. If there are any upcoming obligations you are aware of, like travel, that may affect upcoming training, send a message to your coach to accommodate this. Your coach will work with you to ensure your training schedule is harmonious with your lifestyle, goals, abilities, and potential.

Kelly Thomas