In this episode of the RCA Podcast, Cam Nicholls sits down with RCA Head Coach Ryan Thomas to unpack how Ryan managed to secure a top-5 finish at the Men's Fondo World Cycling Championships—while averaging only 8 hours of training per week.

Ryan opens up about balancing full-time coaching, family life with a young child, and the constant setbacks of illness earlier in the year. Despite the challenges, he pieced together a 12-week block of smart, targeted training that pushed his threshold power back up, sharpened his VO₂ max, and prepared him for the critical climbs on race day.

From the structure of his weekly sessions—VO₂ on-offs, threshold climbs, and tempo bursts—to the importance of communication with family, racing bunch rides for "real world" intensity, and carving out just one long ride each weekend, Ryan proves that you don't need pro-level hours to perform at a high level.

Whether you're a busy parent, full-time professional, or just looking to maximise your limited training time, this conversation is packed with practical takeaways to help you get fitter, faster, and more consistent on the bike.

Coaching with the RCA; https://roadcyclingacademy.com/one-to-one-coaching/

Transcript:

Cam Nicholls (00:00.034) Welcome back to the RCA podcast where today I am joined by RCA head coach, Ryan Thomas. And I've asked Ryan for this podcast because I'm impressed, Ryan. You've done over the last 12 weeks averaged eight hours of training time per week, which is not a lot. You've gone down to Lawn, Victoria, Australia and participated in the World Fondo Championships and completed a road race, was

130 kilometers, it? Yep, 130 kilometers in length on eight hours training per week and you're finished fourth or what you call a grass podium, which is bittersweet as you said previously, but it's an amazing result. And I think, you know, given the dynamic of, yeah, obviously you've got natural talent, but eight hours is still not a lot of time. And I believe...

Yes.

Cam Nicholls (00:55.822) knowing how you coach, you've obviously coached me before, you're the head coach at the RCA, you do it for a living. Your training is very effective, you're very smart with your training on your limited training time. So I wanted to go into detail on what you've been doing training wise over the last 12 weeks. And I know you've pulled up your training peaks there so we can be quite specific. Before we sort of start at that 12, you know, going back 12 week mark.

Can you give the listeners a bit of an idea on your age, the age group you are participating in, and just your personal dynamic at home, like what you're, you know, because it's not, you're not single. Yeah, you've got a fair bit going on, like a lot of people do. So, yeah, give us a little bit of a background on that. And then once you've done that, what you were doing, like before the 12 weeks started, because it's not like you've come off

I just want to make sure people realize it's not like you were doing big K's at the start of the year and you've had this huge base engine going in. It's more like you've been fighting gastro bugs and all sorts of stuff. yeah, tell us a little bit about yourself and your age group.

I've been down a lot.

Ryan Thomas (02:07.746) Yeah, so I'm 30 years old. I have a wife and a young son who's almost 18 months now. So that's 12 to 18 months. Anyone who has kids is quite challenging. They're growing and learning a lot and need a lot of attention. So, and hasn't always been in daycare. So I'm looking after him some days. So dynamic at home is quite busy along with.

Yeah, work being a full time coach at the RCA is takes takes a lot of hours as well. So trying to fit training around that I would just think about me as any other person with, so I'd say a semi flexible job. But working working full time with a young kid and wife and all the social stuff going on is, yeah, it's a hard balance. But yeah, I think a lot of people have have a very similar experience, especially a lot of members, members in the RCA. So

It was a challenge and.

Absolutely. Can I just before you move on, also confirm that your wife works as well. And the little one has been in and out of gastro. Wish you could call it gastro, couldn't you? Daycare. Yeah. little bit. And I know I kind of get out the popcorn. I'm a bit of a narcissist when it comes to this. Not narcissist. What's the word? Massacacist or something like that. When I see other people suffering when they're having a young kid because

Yes.

Cam Nicholls (03:34.452) I reckon I had gastro 40 times between the ages of 30 and 40 while my kids were going through daycare to kids. And I was just always sick and it was always disrupting my cycling. And I know that you've had to face a fair bit of that this year as well.

Yeah, well, was so much so at the start of the year, we pulled him out of well, mid a couple months into the year, we pulled him out of the daycare he was in, because it was so bad. And we removed him. So he was he was out of daycare for a few months there, which was even more challenging on training. And that's where that was before the 12 weeks, thankfully, before this, because it kind of locked in at that moment. But before that, it was even more juggling, because yeah, I was having to look after him share the

share the dad and mom load between us and when we weren't working, one of us was looking after him. but just before that 12 weeks sort of kicked in, then he was back in a daycare and the new daycare, fingers crossed has been unreal. I haven't actually been sick since, so that might rub you the wrong way, but.

Now you've said it, you'll get sick next week. Just touch some wood. So what were you doing, like just at a high level, don't spend too much time here, but like what were you doing before the 12 week block started?

Uh, yeah. So while the start of the year from like two or down under was a like, would go back to then, because it's kind of when I started thinking about this really, it was like, it's going to be 10 months of 10 months of training. And I was like, I'll use two or down under the set a bit of a base. And then all the sickness happened. All of it got it all. Um, so March was pretty much no writing. Like I've looked at my training pigs performance management chart now. And it was, yeah, I was down to 30 CTL. Um,

Ryan Thomas (05:22.99) by April, is very, very little, basically not writing at all. And then the next few months was very similar. I was just in and out, in and out, in and out, sick, not sick, just trying to maintain, keep a little bit of fitness. And then around sort of June, that was kind of the period where it all eased up for us at home. So I could start a locked in consistently. And I was in my head, I was like four months, I need to.

This is it. And my wife was really supportive and she knew that I was going to go and do this event and I'd. Pined a lot like investing quite a bit of money to get down there. It's not cheap. So it was like four months. I'm going to try and train when I can and get up early and do those sorts of things. for a month or two, my mindset was I need to ride four to four days a week minimum. So that was kind of like my base. If you want to call it base, I wanted to do four rides a week minimum, which wasn't happening.

the few months before that four rides a week and yeah, focus around that low end energy system, do some tempo, do try and build a bit of threshold because I knew I needed to get my threshold high. So I looked at, knew the cause cause I'd done it the year before. So kind of knew where I needed to be and what I need, what sort of power I needed to be doing. And in my head, my first, my first mindset was get my threshold up. So I need my threshold to be back at pretty close to where it has been previously.

in order to put the layers on top of that in the final six to eight weeks.

I like just to go back on something that you said. You spoke to your wife or your partner and you said, you're going to do this event. It was important to you. I don't know if you said that, it sounded like you. Yeah, you're kind of assumed and that you were going to be focused on it. And I think that's really important because I think a lot of people, I've been guilty of this in the past, particularly going back

Ryan Thomas (07:10.926) We did.

Cam Nicholls (07:22.958) into my, you when I first started racing my early thirties, you just, you know, you don't set those expectations and it's all a bit of a burden and it's a bit of the unknown. and, you know, I think as well, specifically, if you're only targeting one or two events a year, which I think is a really good way to do it when you're busy with a family, you've got, you know, two, one to two, three to four month blocks in the year. And then the rest of the time you kind of just.

do whatever and you're not so focused on it. But if you're doing it like that and you sit down with your partner and you express the importance of it, then they're on board as well. And there's no guilt when you're doing it. Everyone's aligned and obviously you step up to the plate in other areas. And I used to do the same as well. But I think just it's all comes back to communication, communicating. I even now do it with my family. I'm like, I'm training for Grafton in Varela side of the year everyone, just so you know, I'm gonna.

but be a little bit more fatigued and tired, maybe grumpy at times. Although I feel probably for that event. So I wasn't grumpy. surprisingly that, you know, the afternoon grumps on, after you've done a five hour ride on a Saturday. but like, I, I don't just tell my partner, I tell my kids who are now old enough to absorb it. I'll tell my parents. and that's pretty much those who are close to me, just so they all know that the next three months are important training wise. And yeah, that, you know, there's the, once you've, once you've sort of like expressed it,

Everything just there's less tension when you're going and doing your training I find.

Yeah, especially personally for me, like I, my wife works every second Saturday. So I usually race on a Saturday, but every second, I know that every second Saturday I can still feel guilty leaving the house for four or five hours. But like that's my, that's my four or five hours to get my long ride, my quality done. And I don't have to feel anxious or rushing back home to help with the help with the young one. so it's like carve out a specific amount of time, maybe one day on a weekend, five hours and

Ryan Thomas (09:23.266) That's your time. That's you don't have to feel anxious or feel worried that you're the team down. It's yeah, if you if you set those boundaries, definitely helps.

Yeah. And obviously we're going to get into more of this as we go through this chat, but I think that's one people don't recognize as well really to get fit for a Fondo event like this. You don't need to be doing multiple long rides per week. As long as you've got kind of like one day where you can go do three, four, and you might even push up to five hours, but you three, four hours once a week. That's great. That's all you, all you need. And you can work around that. That that's your kind of, you know, durability ride or your endurance ride.

You don't need to do that two or three times a week, which I think there's a bit of misconception about.

Yeah, agreed, agreed.

So 12 weeks, you're 12 weeks out. You've been riding consistently four days a week for about a month. You've been focused on building the aerobic energy system, doing some tempo stuff. I assume doing maybe a bit of sweet spot stuff. When you start getting specific, what are you now doing? Are you ramping up to five days a week? Are you doing more time?

Cam Nicholls (10:36.43) What type of interval sessions are you doing? What type of recovery sessions are you doing?

Yeah, so my my golf or Frequency was still four days a week. So I was realistic on that if I got five in then awesome But I was pretty pretty realistic that four days a week is probably going to be my limit And in within those four days, knew that every second week I'd be able to get one long one with a racing on Saturday and then on the on the opposing week then I'd probably get another one a long one in on the Sunday and

maybe another one during the week if I start work late. But four days a week was kind of my minimum. When around the 12 week period started, I was pretty happy with what I'd done. So I've done a a few threshold efforts and a few little tests just to figure out where I was at. And I was probably like 20, maybe 30 watts under the threshold that I wanted, but I knew that would come up in the 12 weeks. I was pretty happy that I could ride pretty close to

to where I needed to at the start of that 12 weeks. And I've done a couple of hard VO2 efforts that were well under where I needed them to be, but I needed to push myself to see what, I use the 12 week mark as like, what do I need to improve on? Where do I need to go? And knowing my body, I know that if I can do 400 Watts for a certain amount of time, for example, then I'm good for that. I'm good for my VO2. Or if I can only do 370, then I'm like, well.

VO2 needs to lift because I know in a race that 400 watts is kind of like you spend a fair bit of time around that 400 watt mark in that age group and in an event like that. So I knew that my VO2 needed to be really high. So I kind of focused a lot on that.

Cam Nicholls (12:24.043) What's your weight just for those power to weight geeks out there?

I'm 70 kilos, anyway, 68, 70, 70, 70 at the moment, sell 70 on race day. And I usually a good threshold for me is around 350 watts, 355 watts.

watts per kilo was, let's look it up now, divided by say, five watts per kilo. And your bigger efforts that you need to sustain for two or three minutes here and there, which is 400 watts, is what's that watts per kilo? 400 divided by 5.7, 5.8.

Bob exactly.

Ryan Thomas (13:05.198) Yeah. So yeah, I ended up being, I ended up getting quite strong in the end. But that's kind of where I knew what I needed to do. Yep. But when I started the 12 weeks, was, I did a, I did a test and I was around 335 critical power. So I was, I knew I was about 20 Watts off what I needed to. And last year for Amy's for a bit of context on the first climb, I did 370 Watts, 365 Watts for 20 minutes. So

In my head, I was like, that was really difficult. And the dynamic was different because it was just a normal fun day. wasn't a world championships. It wasn't other teams there and stuff. But in my head, I knew that that's probably this event was going to be harder. So in my head, I was like, I need I want to be able to do 380, 380 watts, 20 minutes was my goal. I was like, that's that's the number I need to hit everything else. I'll figure it out. Like 380 for 20 was that's all I was thinking about.

was being able to do that. Cause I knew that that and the second climb were the critical points of the event. And if I couldn't do that, I wasn't going to be able to make a difference on those clients, which is where I wanted to make a difference. So that was my, that was kind of my mindset. Um, and I knew that I was comfortable, comfortable with getting, getting up there if I could get some good VO to into my, with four days of training a week was my, my theory for the 12 weeks going in.

was I need to get one really hard VO2 session in. my, because I have so much experience with doing these type of VO2 efforts, I hadn't done a lot of 3015s myself in the past. I was always a 4020 hero. I love 4020s. 4020s were my bread and butter whenever I was racing 10 years ago. Just loved them. And I knew that they worked really good for me. But I've only got a shorter climb where I live now. So 3015s was a bit more efficient.

So I just did once a week for probably six, six to eight weeks. just did a set of 30, 15 or really hard via two set. Um, and I essentially, was just emptying the tank. Like I know where my body's at. So I was just going as hard as I could. Like I knew what sort of power roughly I could do for that sort of duration, but I was kind of using it as a benchmark, just going full stick for 30 seconds, recover and just back it up.

Ryan Thomas (15:20.684) from a racing background, I know that I can do that. It's different for a new person doing those sort of intervals, but I know that I can kind of stay seated and go as hard as I can and then repeat it for six to eight minutes. Okay. So that was one of my key session, key VO2 building session each week.

And you started that like from 12 weeks out or more like from, you know, eight to 10 weeks ago.

I did a couple of trial, like I did a couple of testing VO two efforts just before the 12 weeks, like on the indoor trainer, cause it was around around winter time, 12 weeks out from the event. So I was still on the indoor trainer. So I did a couple when I was really time crunched, like a 40, 40 minute, 45 minute session with a couple of three minute hard start VO twos, something like that, just to test the waters to see where that power was sitting.

but from 12 weeks, that was pretty much where I started doing my proper on-off hard efforts.

Yeah. So 30, 15 session, can you just break it down? Like, obviously it will vary as you progress to get stronger towards the event, but like how many reps are you doing and how many sets and what's 30 is all out. What's 15 is it, is it, you're spinning in zone one or you're trying to stay at a more of a zone two pace.

Ryan Thomas (16:39.182) What was that? So it's for me, I did a couple on the trainer and I just didn't feel like I was getting enough out of them because I couldn't put out the power I wanted to. So for me, I have a, I have roughly a six minute climb within five minutes, my house. So what most of the time I would, or if I had a bit more time, I would go to a longer eight minute climb. but I have a six minute one that's pretty fast. So I do a 10 minute warmup with a couple of activations, a couple of 30 second.

above the power I wanted to for the 30 15s, roll into the climb and just hit the lap button and go hard for 30 seconds. I was aiming for like anywhere from four, 400 to 450 depending on what sort of day I was doing. And then my 15 seconds was usually around high zone too. I know that I can keep the power on with experience with these, but anywhere from 240 to 280 in the, in the 15 seconds off to keep the power.

I was doing, yeah, around six minutes most of the time. And then I would roll back down the climb and it ended up being like a four minute recovery. So it's not like the perfect session. And I think it's a, like, it's a takeaway from, from that is that like a, if you look at the research, it's like going to 12, 30, 15 and you have three minutes recovery and it's like perfect on a dot. And a lot of people, a lot of people would do that sort of session and like, missed an effort or my recovery was a bit longer. I failed today. It's like,

No, it's if you think about what you're actually trying to get out of it is it doesn't really matter the duration. One missing one effort or not doing one effort perfectly or having a bit extra recovery doesn't matter too much. It's pushing yourself to your limit in the effort and going as hard as you can. That's kind of where you're to get the benefit.

Yeah, I think as well a lot of people get the 3015s or the 4020s wrong because they come back to like a really easy spin or they almost don't pedal at all. But I think the research is saying that you should be at about 50 % of what your effort is. So if your effort was at say 400 watts, you should come back down to roughly 200 watts.

Ryan Thomas (18:41.39) Yes, yeah, 50 % of your VA to match 50 to 60 % of your VA to max is kind of what the research says. Yeah, that's what they use for their benchmark.

Yeah. And I think the idea is that by doing that, you're more likely to stay physiologically in that VO2 max state through the whole set. So you're almost like, you know,

Yeah, the oxygen demands are still there like zone two power in that 15 seconds recovery is not that different to a zone one power. But think about what your muscles are trying to reap out of that. Your still muscles are still requiring a decent, like it's only a couple of percent, right? It's these little percenters that can make a big difference over a 12 week training block. But in that 15 seconds, if your VO2,

If your oxygen consumption drops 3 % less every 15 seconds, then it's going to be, you're going to get more benefit, more physiological stimulus out of each effort.

So that was one of your mainstay hit sessions during the week. Obviously we'll talk about what you did on the weekends in a bit more detail in a second, but what was your other mainstay kind of hit session during the week? And I'm assuming you weren't doing these hit sessions back to back.

Ryan Thomas (20:04.11) No, no, sometimes I did because I was time crunching. I know my body can handle it. And I often, I actually feel better the second day just from a lot of years. Yeah, kind of my other key session that I really wanted to hit throughout the 12 weeks was threshold because I knew that riding at a steady power. So the client first time was 20 minutes on the pedals, like no, no rest. So I knew that that sort of long

threshold power, consistent sustained effort was going to be important as well. Similar with the second climb is a sustained effort for 5k and then rest and then some sustained effort. So I wanted to be able to do that eight minute, 10 minute threshold effort. So I'd, I have an eight minute climb, eight to nine minute climb that I would go and do threshold efforts at. just kind of four to sometimes I did six threshold efforts, just go up and down that climb four to six times, riding around threshold power.

The other session I did was a bit of over-unders or a long tempo with bursts in it. So over-unders like minute over, minute under. Threshold. That sort of effort over under threshold, which is more like a race style effort. And then some tempo with spikes, similar same sort of thing, building that lactate clearance and being able to ride for 30 to 40 minutes with pressure on the pedals.

So talk about the tempo burst session because I don't think we've spoken about that one much in the past. What are you doing a tempo effort and then bursting or you bursting and then doing a tempo after the burst?

We're a burst or a triple burst. You can do both, very similar. It just depends if you want to spike, get your system firing early or settle in and then get your system firing. I like to do a burst first because it's easy to, it's nice and efficient to get it going quick. And you can break it up into two or three efforts of 10 to 15 minutes for three efforts or two 20 minute efforts if you like.

Ryan Thomas (22:05.774) depends on how much time you got available. It easy for me to just go and do an hour 15 loop and I do a 15, 20 minute warmup, press the lap button and just go until I hit traffic really, or until I couldn't do the effort anymore. So it was like anywhere from 30 to 45 minutes and do a 30 second burst in anaerobic capacity. So for me up over 450 to 500 Watts for 30 seconds. If I was feeling good, then go as hard as I can.

thinking about it like you're following an acceleration or jumping out of a corner for 30 seconds to hold the wheel or following an attack. So 30 seconds is, hard, but it's not all out. And then you settle back down for four and a half, five minutes in tempo zone three. So for me, I'm going to 80, 300 Watts and just get comfortable. And then after four or five minutes, accelerate for 30 seconds again. So I, I don't do,

My any, any of my intervals that I do aren't like exact seconds or exact time duration. I'll often use the intervals around the terrain that I have around my house. So for example, that 40 minute tempo burst, was like, sometimes the tempo was three and half minutes sometimes or six minutes because I wanted my 32nd effort to be quality. So every time I'd go up a 32nd little climb, that's where I would do my 32nd burst instead of keeping it mundane and doing four and a half minutes in between. yeah.

quite flexible, that just comes with experience, knowing what you're trying to get out of the session that sometimes the durations doesn't actually change the adaptation.

Well, it aligns with one of our core values we recently worked on at the RCA Rime, which is sustainability. that is where practicality meets science. So that's basically what you're doing. And that's what works for recreational and amateur cyclists. You've got to work with what you've got. And a lot of people can say, just do it on the trainer. But it's nice to get outside as well. A lot of people don't want to be on the trainer all the time. So you've got to work with what you've got.

Cam Nicholls (24:09.838) Two sessions during the week. Were you doing another session? Were you doing any zone two work or anything like that?

Yeah, I was usually trying to fit one one short zone two in my weekday or on a sometimes I would have a bit extra time. So I'll try and do like a two, two and a half hours on to during the week. And those those intensity rides for me those two sessions already talked about three sessions were usually only an hour, hour 15. That was pretty much all the time I could carve out. So I had calls until 10 o'clock, I'd jump out of the house for an hour quickly and then come back and get back into work.

because mornings are my time with my son. So it was hard to get out during the week for that. So yeah, definitely try and squeeze in one, just normal zone two, either on the trainer or on the road for a little bit longer. But the weekend, the one day on the weekend was where, what was important to me. I knew that that, I knew that for the last six months of riding for me was really interrupted and I hadn't had been consistent with my long ride. So the longest ride was

biggest TSS I had before I started this training block was like 150, 200. So I knew that the, like the demands for the race was going to be around 300 TSS. so in my head, I knew I needed to get, yeah, five or six long, hard, four, three, four, five hour rides in with intensity. And I'm not just, not just endurance, they needed to be three or four hours, like hard. So how I was structuring that was different each week, but

Every second week I would get a race in so a club race here in Brisbane, we pretty lucky that we can go and do a club race. Most weekdays, weekends, sorry. And that'd be an hour, pretty much full gas. So I'd race it and every week I was getting better and better. The first, the start of the 12 weeks I was struggling to be competitive and by the end of the 12 weeks I was competing for podiums and I won a race. So by the end of it, it was...

Ryan Thomas (26:10.414) the training work, I was, yeah, I was getting stuck in on the one weekend ride in that 12 weeks was racing. And then the last six weeks I was doing racing. Every one week I did two races in one session, which was really, really hard. And then I was doing intervals after the racing as well. So doing an hour, hour full gas race, then doing riding for half an hour to 45 minutes to a climb, and then doing hard effort type of climb to kind of simulate what it was gonna be like.

in the event.

But yeah, so there was a bit of structure in there then in terms of these long rides, but mostly it was random because racing is relatively random. It was more about accumulating the TSS or the fatigue.

Just stress. Yeah, stress on the system and just push. Yeah, pushing. You can get the same sort of thing from a bunch ride or a chop off or something like that where you just push your body to the limit. Like you don't have control on when you're accelerating or when you have to sprint or when you're when you're fatiguing. Like you just have to hold the wheel no matter what. Like in my mind, I'm a racer and I perform a lot better around people. So I was just like racing is just the best way for me to get

build that in aerobic and a VO2 engine because I'm just going as hard as I can for 55 minutes, not thinking about the consequences, just emptying the tank. is, I think that's a little piece missing in a lot of people's training is that emptying the tank and really being able to suffer. Like racing and grand fondos and hard courses, your ability to suffer makes a big difference on the outcome.

Ryan Thomas (27:55.158) doing those hard bunch rides and group rides, pushing your body to its limit. It's not easy to do, but it's definitely something that can help you if you want to improve.

Absolutely. That's the 12 weeks from a periodization perspective, like I know the RCA, it's not a general blanket, but we typically follow a three week build where we'll do an easier week, a moderate week and a hard week. So everything that you just described in terms of your two mainstay and hit sessions and your base training session amongst that, and then your harder, longer ride on the weekend.

you'd have a moderate week and then a hard week and then you go back to an easier week but you're bit younger and you're very conditioned so maybe you might have been doing a different blend more of a four-week build or even a five-week build. What did yours look like?

it was quite sporadic based on schedule work and like it wasn't a regular build. There was no, two week, three week. was just whatever time I had available. then usually, so I'm looking back on my, on my training peaks now and within the last, what was that? mid August to now. within the last eight weeks, 10 weeks before the event, I had five rides over.

that were really hard. So I can just see the TSS numbers were really high. But after those rides, was, would, though every, pretty much every two to three weeks, I did one, one ride like that. And after that ride, I would use the next three or four days knowing that I'd push my body to limit pretty close. So I'd use those next three or four days to do, I didn't do any intensity in those days. It was just so into or completely off the bike based on.

Ryan Thomas (29:45.614) how the schedule looks. So some of those weeks were 10 hours, 11 hours, and then the next week was only four hours, for example. That happened like three or four times in that 12 week block. Unplanned in those, I would have liked to have done a little bit more, but that's just the nature of what it's like juggling a few different things. So yeah, I didn't plan my easy weeks. I just knew that I wanted to get big hard rides in every couple of weeks. And then I would use the weekdays to try and recover.

Yep. And you did have a week off the bike for a family trip to New Zealand as well before the event.

actually, I ended up I ended up taking my mountain bike with me. I took I did. Yeah, I did reduce volume quite a little bit. Quite a lot and that so it was it was only for the only had 10 days at home before championship. So the yeah, from four weeks out to three weeks out on the road five times. So it was a pretty big I use like, yeah, in my mind, I just used the

three weeks out as well, I kind of taper, reduce the volume. And then I did one, one hard session, one hard long session the week prior, and that kind of sharpened me up knowing my body needed helps a lot.

Absolutely. Cool. Well, thanks for sharing, Ryan. Obviously, next podcast, we're going to go through your pacing, your tactics for Fondo events. And we've got a few questions that RCA members asked on our community forum. So we'll be going through those. So let's not go through that today. But all that training. Well, not all that training really, know, averaging eight hours per week.

Cam Nicholls (31:30.37) got you to fourth in a Fondo World Championships, which is pretty amazing. So well done.

Thanks, Cam.

All right, thanks for listening. You know, if you're listening to all this and you're like, well, that blend sounds quite interesting. And you know, I haven't done that. I'm just smashing the local group ride every ride, or I'm just going out and half wheeling my mate or whatever you're doing. And you'd like to step it up a notch. Make sure you check out the RCA's website because we're a coaching business at the end of the day, roadcyclingacademy.com. Head to hire a coach or we've also got something called the 12 week custom plan where you can get a custom 12 week

plan put together by one of our coaches here at the RCA. We'll catch you in the next podcast.