How it works

You will receive a set of files that to use with your smart trainer. This allows us to control the resistance of the ride.  The trainer will get harder or easier to simulate hills, flats and so-on.  It's almost like riding outside.  You'll join the rest of the crew on a pre-determined course or virtual world on Zwift and we roll out together.
All the training sessions are based on your fitness level.  You will need to do an FTP test to find out what that is before you join.
We ride together using the 'rubber band' mode in Zwift.  This means you can be new to riding and still hang with the fast riders. There are times when we run without rubber band mode to measure fitness levels but mostly we ride together using your FTP.  In other words, do not be intimidated!  Everyone rides at a level that suits their current fitness.

Training sessions vary from day to day to build through the winter.  Some sessions will make you want to find another sport (LOL) and others will seem too easy.  Do your best to attend them all as they all have purpose and work off one another.  If you miss one, you can do the ride on your own, it's just not as fun.  If you are doing other trainig, it is really important to ensure proper rest and recovery.  
Click on one of the buttons below, to get help with your setup:

The Evolution of the GPC Training

The GPC training program began humbly in Tom's garage over 20 years ago. Back then, cyclists used mag trainers, and only a few were equipped with heart rate monitors. Zone 2 and interval training were the cornerstone of many workouts, which primarily focused on Zone 2 and 3 intensity, with muscle recruitment exercises and added intensity for variation. Although I lacked expertise at the time, I diligently researched and developed detailed spreadsheets outlining minute-by-minute intervals for each session. The structure, while basic, proved effective, and participants enjoyed the challenge of pushing harder at key moments. Without power meters or smart trainers, individual effort varied, but it was often clear from body language who was giving their all and who wasn’t.
Over the first decade, the program evolved as I gained more knowledge about training methods and physiology. The workouts adapted based on what worked and what didn’t. By the mid-2000s, we had shifted towards Zone 3 and 4 efforts, incorporating muscle recruitment and Vo2 max intervals. The positive feedback from riders and improved FTP scores confirmed that these changes were effective. While our approach wasn’t as scientific as professional-level programs, our group saw performance gains comparable to those with personal coaches. Due to limited schedules—balancing work and family—our training was condensed into two weekly sessions, leaving the weekend open for longer rides. Zone 3 training, in particular, yielded the best results for springtime performance.

Today’s program is informed by years of experience and recent research. While Zone 2 training is highly beneficial for professional riders, it requires a significant time commitment—more than most amateur cyclists can afford. Therefore, we have maintained a focus on Zone 3 and 4 training, which has proven to offer the best results within the time constraints of our riders. This approach is now supported by studies and professional coaches. As Matt Bottrill of Matt Bottrill Performance Coaching states, “Sweetspot offers the most bang for your buck in terms of training. If you’re limited on time, you want to maximize what you do have. It’s quality training and one of the most beneficial ways to get fit.” Rather than spending hours on base rides during winter, sweetspot training delivers similar physiological adaptations in much shorter sessions (source: Bike Radar).

The current GPC program is structured in a build/block format, with designated recovery days and sessions designed to challenge you when riding on fatigued legs. With only two structured sessions per week, plus one on your own, there is adequate recovery time, so full recovery rides are not typically included. However, if your personal ride is especially demanding, you might consider a recovery spin instead of the planned workout. By following the program sequentially, you should be well-prepared for spring and feel strong during your first ride of the season. Flexibility is key—listen to your body and adjust if needed. If you’re preparing for a specific event, choose workouts that mimic the required effort. Above all, consistency is crucial. Training three days a week will improve your fitness, and adhering to a structured program will take your performance to the next level.