July 2026
UPCOMING EVENTS
MY RSVPs
BIKE BOX BOOKINGS
Read the full hire terms & conditions
1. Hire instructions
1.1 What to bring β Bring one form of photo ID when you collect or receive the box.
1.2 Collection and return β Arrange collection and return with your coach in advance. If you won't be able to collect or return at the agreed time, let your coach know as early as possible.
1.3 Hand delivery β Hand delivery/pickup may be available for local addresses β ask your coach when you book whether this applies to you.
1.4 Delivery address β Please double-check the address you give for delivery. Alpha State isn't responsible for a box going to the wrong place because of an incorrect address supplied by the athlete.
1.5 Bikes that may not fit β Our boxes fit road bikes for riders up to around 6'3". If you're taller than this, or ride a bike with unusual geometry, check with your coach before booking. If your bike genuinely doesn't fit and you let us know within 24 hours of your hire starting, we'll refund the hire charge (minus any delivery fees already incurred).
2. Period of hire
2.1 When hire starts β Hire runs from when the box is handed to you until it's handed back to Alpha State. While it's with you, it's your responsibility.
2.2 Lost, stolen or damaged β If the box is lost or stolen while in your possession, you'll need to replace it with an equivalent box at your own cost. Damage is charged at cost of repair. The box always remains Alpha State's property.
2.3 Your bicycle β Alpha State isn't responsible for any damage to your bicycle while it's packed in the box.
2.4 Returning on time β Boxes are shared between athletes, so please return it by the date you booked. If you won't be able to make it, tell your coach as early as possible so other bookings aren't affected.
3. Bike packing service
3.1 About the service β For an extra Β£40, we'll pack your bike into the box for you, either on collection or at delivery.
3.2 Bikes we don't pack β We can't offer the packing service for downhill mountain bikes or 29" wheel mountain bikes, since fit is too inconsistent. Check with your coach if you're unsure.
4. Discounts
4.1 β Ask your coach about any current squad or referral discounts on bike box hire.
MERCH
LACTATE TESTING
Submit a request for any date/time β even outside the normal available days above β and the coach will review it and manually schedule you in.
BIKE FITTING
Submit a request for any date/time β even outside the normal available days above β and the coach will review it and manually schedule you in.
DOCUMENTS
ATHLETE FEEDBACK SURVEY
A few minutes of your time helps us coach you better. You can submit this as often as you like β e.g. each time you have fresh feedback to share.
ANNOUNCEMENTS
Posted by coaches via the Forum's Announcement category.
FORUM
ATHLETE TRAINING PHASES
| Athlete | Phase | Week | ATL (Fatigue) | CTL (Fitness) | TSB (Form) | Next Event |
|---|---|---|---|---|---|---|
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ATHLETE TESTING
AeT Test (HR Drift + Efficiency protocol): steady 60-min effort at a stable, nose-breathing HR β flat/rolling course or treadmill, no pace changes once settled. Enter the pace (or power) held and the HR it was held at. Also log the HR drift %: this is the decoupling check β compare first/second half yourself, or read it straight off TrainingPeaks. β€5% means the test is valid and that HR was at or below AeT; >5% means they started above AeT and it's worth retesting lower. If TrainingPeaks reports an Efficiency Factor for the session, log that too as EF β it's the Pw:HR ratio (power Γ· HR) with a power meter, or Pa:HR (pace Γ· HR) without one β to track aerobic efficiency trend over time between full retests.
AnT Test: a hard, rested time trial (20β60 min) β as fast as sustainable without blowing up. Enter the average pace and HR from that effort.
The 10% Rule: once you have both, the panel below compares them. A gap β€10% (by HR or pace) means the aerobic base is well-developed and it's time for more high-intensity work; a wide gap points to Aerobic Deficiency Syndrome (ADS) and more Zone 2 volume is the priority. Retest AeT every 4β6 weeks; AnT doesn't move until intensity work resumes.
| Date | Test | Result | W/kg | Level / Flag | Notes | |
|---|---|---|---|---|---|---|
| Select an athlete above. | ||||||
Coach-only β doesn't appear in the athlete-facing "My Level" view. No benchmark yet, just trend-tracking β enter Left and Right, the weaker side gets flagged if the two differ by more than 10%.
| Date | Test | Result | Notes | |
|---|---|---|---|---|
| Select an athlete above. | ||||
TESTING OVERVIEW
Every athlete's current level and how recently they were last tested, sorted so whoever's most overdue is at the top. Retest cadence defaults to 6 weeks β matching the AeT retest cadence in the testing protocol above β and applies to any logged benchmark, not just AeT.
| Athlete | Current Level | Tests Logged | Last Test | Days Since | Status | |
|---|---|---|---|---|---|---|
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MY LEVEL
Your current level and test history, based on results your coach has logged. This view is read-only β talk to your coach about booking your next test.
| Date | Test | Result | W/kg | Level / Flag | Notes |
|---|---|---|---|---|---|
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RACE NUTRITION PLANNER
Aim to eat breakfast 2β3 hours before race start. This gives your body time to digest and top up glycogen stores without causing GI issues on the course.
Check below that the products you plan to use are already in the database. If anything is missing, add it using the button at the bottom before building your plan.
Plan how much to drink in each leg so total intake tracks your sweat loss. Legs where drinking isn't really possible (like the swim) push their share onto the next leg β usually the bike, since bottles make it easiest to catch up there.
PRODUCT APPROVALS
MANAGE BOX BOOKINGS
MANAGE TESTING & FITTING
SAVED RACE PLANS
SUBMIT A RACE
RACE APPROVALS
LOGIN LOG
COACH HOLIDAYS
Added as . Shows on the main Calendar for everyone once added.
SURVEY RESPONSES
FITNESS BENCHMARK CALCULATOR
Sets balanced fitness benchmarks β squat strength, 20-min bike power, 5K run, and swim pace β across levels from Untrained to World-Class Pro, for a given gender, age, and weight. Enter a test result, tune the Training Response slider until the table lines up with it, then read the rest of the row as the athlete's stepping-stone targets.
| Level | CTL | VO2 Max | 5RM Squat (kg) | CP5 (W) | CP20 / FTP (W) | Wingate (W) | 5K Run | 1500m Run | 200m Run (s) | Half Marathon | Swim TT /100m | Z2 Swim /100m | Z3 Swim /100m | 50m Swim (s) | 3000m Swim | Oly Bike (W) | Oly Run | 70.3 Bike (W) | 70.3 Run | 70.3 Total | IM Bike (W) | IM Swim | IM Run | IM Total |
|---|
Benchmark methodology derived from Alan Couzens' public benchmark calculator (alancouzens.com), rebuilt natively for Alpha State. Squat, CP5, CP20, Wingate, the run times and the Oly/70.3/IM bike watts are fit against Alan Couzens' benchmark model and match it exactly (or within a second/watt of rounding) across the sampled range. Swim paces (400m TT, 50m, 3000m) use a fitted approximation of the same model; IM Swim additionally extrapolates the 3000m swim pace out to 3800m since Couzens doesn't publish that distance directly β treat all swim figures as a guide rather than an exact figure.
LACTATE TEST CALCULATOR
Enter every step of the test (intensity, heart rate, blood lactate). This auto-detects LT1 and LT2 using the same methodology as the Lact8 step-test calculator: LT1 is the first step where lactate rises by at least 0.3 mmol/L above that step's value for two steps running, and LT2 is found with the Modified Dmax method β the step between LT1 and the peak-lactate step that sits furthest from the straight line joining them.
| Step | Intensity | Heart Rate (bpm) | Lactate (mmol/L) |
|---|
ATHLETES & PINS
| Name | Sport Group | PIN | Status | |
|---|---|---|---|---|
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ONBOARDING
π€ = happens automatically Β· ποΈ = you do this by hand
1. Sign-up form completed π€ β the Google onboarding form is filled in (this is also where "How did you hear about us?" captures the referrer name) and synced into this pipeline automatically every day.
2. TrainingPeaks coach link sent ποΈ β you send the invite to the athlete from TrainingPeaks.
3. Athlete signs up on TP ποΈ β the athlete accepts and sets up their own TrainingPeaks account/password β TrainingPeaks has no API for this, it's always on their end.
4. PIN issued π€ποΈ β click "Create Athlete Record" below to auto-create their portal login, then manually add the same PIN to their TrainingPeaks postcode field (TrainingPeaks has no API for that field either β always a manual step, for every athlete).
5. Referral captured π€ποΈ β if the form matched a referrer name to an existing athlete, it's pre-linked here automatically; confirm the package/tier to log the credit on the Referral Club tab.
6. WhatsApp handbook sent ποΈ β send the athlete a WhatsApp welcoming them aboard with a link to the latest Athlete Handbook.
| Name | 1. Form | 2. TP Link | 3. TP Signup | 4. PIN | Referred By | Source | Status | |
|---|---|---|---|---|---|---|---|---|
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REFERRAL CLUB
Credit is confirmed once a referred athlete has trained with Alpha State for a full month β new referrals show as Pending below until you confirm them. Rates: Triathlon Bronze Β£20 / Silver Β£35 / Gold Β£50 β Running Bronze Β£15 / Silver Β£25 / Gold Β£40. Top referrer of the year (min. 3 referrals, each on a 6-month+ commitment) gets a Β£150 bonus. Credit can be redeemed any time against bike fit, lactate testing, or merch.
Scheme start date: 04-04-26. Only referrals for athletes who signed up on or after this date are eligible for credit β don't add or confirm referrals for earlier signups.
| Referred Athlete | Referrer | Package | Referred Date | Credit | |
|---|---|---|---|---|---|
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| Athlete | Confirmed Referrals | Pending | Earned | Redeemed | Balance | |
|---|---|---|---|---|---|---|
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MY REFERRALS
Thanks for growing Alpha State! Credit is confirmed once someone you've referred has trained with us for a full month. Ask your coach to redeem your credit against bike fit, lactate testing, or merch whenever you're ready to use it.
| Name | Status | Package | Credit |
|---|---|---|---|
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| Date | Type | Amount | Detail |
|---|---|---|---|
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