Training Has Intentional Gears

Your training plan isn’t just a collection of random workouts spit out by an algorithm—it’s a roadmap with a purpose. Each phase of training builds on the one before, and just like a high-performance car, it works best when you shift through the gears with intention.

At NVDM Coaching, we often break things down into four key phases: Base, Build, Peak/Taper, and Race. Think of them like gears on a Porsche. You’re the Porsche. (Or whatever dream car fits—just don’t be a minivan.)

Base Phase (1st–2nd Gear): Build the Engine

This is where we lay the foundation. You’ll hear me talk a lot about “building the engine,” and that’s exactly what this phase is about. We focus on lower-intensity aerobic work to develop your endurance, durability, and metabolic efficiency.

It’s not glamorous. You’re not setting PRs in this phase. But without it, you don’t have the horsepower to go fast later. Want a visual? Scroll back to Justin Riele’s zone chart and study it again. It starts here.

Build Phase (3rd–5th Gear): Sharpen the Sword

Now we shift up. This is where the intensity creeps in—those threshold intervals, longer efforts at race pace, and key brick workouts that simulate race demands.

These weeks are tough. They push your limits and prepare you physically and mentally for what’s ahead. But don’t forget the supporting cast: recovery, sleep, mobility, and strength work are essential here. Without them, the gains don’t stick.

Peak & Taper (Downshifting): Let It Soak In

Here’s where it gets tricky for some. We reduce volume and intensity to let your body absorb the work and arrive at race day sharp and ready. Some athletes feel edgy or doubt the taper, like a caged animal. That’s normal.

But remember: staying in 5th gear all year is a recipe for injury, burnout, or stagnation. Trust this phase. It’s not wasted time—it’s your launchpad.

Race Day (1st–5th Gear): Let It Rip

You’ve built the engine. Now it’s time to use it.

Racing isn’t just about redlining the whole time. Smart racing uses all the gears—settling in, surging, staying steady, and then going full send when it matters. The work is done. Your job now is to execute.

Final Thought: Every Gear Has a Purpose

If you ever feel off track, overwhelmed, or unsure about what’s coming next, reach out. That’s what coaching is for. Every athlete is different, and your plan should work for you—not the other way around.

We’re here to guide you, adjust when needed, and keep your engine running for the long haul.