The Winning Edge Method
The Framework That Builds Stronger, Smarter Cyclists
Evidence-Based Coaching Framework
The Winning Edge Method is my evidence-based coaching framework designed to guide riders from where they are now to where they want to be — with the right training, at the right time, in the right way.
Rather than guessing what you “should” be doing, the Winning Edge Method maps out the key physical, technical, and lifestyle milestones every cyclist needs to progress through the grades.
Every coaching plan — from E-Grade beginners to A-Grade competitive athletes — is built using this framework, ensuring structure, clarity, and confidence at every level.
Understanding the Grades
Your grade reflects where you currently sit in your cycling development
E-Grade
Beginner Foundations
Ride Duration: <2 hrs/wk
Typical Riding: 1–2 Endurance Rides
You’re new to cycling or returning after time away. Most rides are easy or unstructured, and training varies from week to week. You’re building confidence, foundational fitness, and learning to balance cycling with life , while using riding to improve your health, happiness, and overall energy levels. The priority is consistency, technique, and learning how to train with structure.
D-Grade
Recreational Development
Ride Duration: 2–5 hrs/wk
Typical Riding: 2–4 rides; Endurance & Introductory Intervals
You’re riding consistently and beginning to build real fitness, but training still varies from week to week. You can now handle more load and recover faster, and structured endurance work produces noticeable gains. The priority is developing consistent training habits, introducing deliberate intervals, and building early strength, nutrition, and routines that support steady progress.
C-Grade
Early Performance
Ride Duration: 5–8 hrs/wk
Typical Riding: 3–5 Structured Rides
You’re entering performance-focused cycling, training regularly, doing harder sessions, and building toward stronger, more confident race performance. Progress now depends on structure, progression, recovery, and life alignment. The priority is clear periodisation, targeted development, introducing heavy strength training, and consolidating the foundations from nutrition, sleep, and balance that allow progression without burning out.
B-Grade
Competitive Development
Ride Duration: 8–12 hrs/wk
Typical Riding: 5–6 Performance-Focused Sessions
You’re committed, disciplined, and training at a high performance level. You often ride a lot, but improvements now require precision. Progress comes from strategic planning and periodisation, heavy strength training, disciplined fuelling, and high-quality recovery. The priority is aligning your training, lifestyle, and performance systems so every session moves you closer to your race goals.
A-Grade
Advanced Racing
Ride Duration: 12–18+ hrs/wk
Typical Riding: 6–7+ Elite-Level Structured, High-Performance-Focused Sessions
You’re performing at an advanced, high, or elite level of competition. Training, nutrition, sleep, and recovery must be tightly integrated. The priority is advanced periodisation of all training variables, advanced fuelling strategies, and lifestyle structure that supports complex training demands. At this level, precision and consistency drive every gain towards peak performance.
E-Grade – Beginner Foundations
On-Bike Training
Build from ~2 hours per week toward 2–5 hours using a variety of endurance rides.
Develop confidence, basic skills, and a consistent training routine.
Strength Training
Use bodyweight movements to improve posture, movement competency, and early strength foundations.
Nutrition
Establish simple, consistent whole-food habits while still enjoying the foods you love.
Sleep & Recovery
Improve basic routines that support energy, recovery, and early adaptation.
Lifestyle
Reduce friction so cycling fits into life consistently.
Use riding to support health, happiness, confidence, and daily energy.
D-Grade – Recreational Development
On-Bike Training
2–5 hrs/week using endurance rides and introductory interval training.
Develop aerobic capacity and build a steady weekly training structure.
Strength Training
Use light weights and bands to progress early strength foundations and movement competency.
Nutrition
Improve day-to-day food quality and introduce more consistent fuelling around training.
Sleep & Recovery
Build more regular routines to support recovery as training load increases.
Lifestyle
Habits become more stable and automatic as your identity shifts toward cyclist.
C-Grade – Early Performance
On-Bike Training
5–8 hrs/week using structured rides with clear purpose.
Periodisation becomes essential for continued progress.
Strength Training
Transition into gym-based heavy strength work to support higher training demands.
Nutrition
Align fuelling, recovery nutrition, and meal consistency with training structure.
Sleep & Recovery
Maintain consistent, high-quality sleep to support rising load and adaptation.
Lifestyle
Align work, stress, and routines to prevent fatigue and burnout, and maintain enjoyment in the sport.
B-Grade – Competitive Development
On-Bike Training
8–12 hrs/week of targeted performance sessions.
Advanced planning, periodisation, precision, and smart progression drive improvements.
Strength Training
Follow periodised strength phases, including maximal strength work that directly supports on-bike performance.
Nutrition
Use highly disciplined fuelling that matches session demands and supports high-level performance.
Sleep & Recovery
Maintain high-quality sleep and intentional recovery strategies to sustain rising training loads.
Lifestyle
Cycling becomes a focused priority, and life structure increasingly supports training, recovery, and performance goals.
A-Grade – Advanced Racing
On-Bike Training
12–18+ hrs/week with advanced sessions, detailed strategies, and complex periodisation.
Strength Training
Use advanced maximal strength and power methods periodised around the race calendar.
Nutrition
Follow detailed fuelling strategies and precise nutrition management to support health and peak performance.
Sleep & Recovery
Prioritise elite-level recovery routines where sleep quality, downregulation, and consistent habits protect adaptation and performance.
Lifestyle
Structure your entire lifestyle around training demands, maintaining precision and consistency in daily routines, stress management, and recovery practices.
Find Your Grade
Not sure which grade you fit? Let’s talk through your current training and goals to find the perfect starting point.