Injury free after 3.5 years of back problems
"I didn't consider myself to be an athlete... I'm just like, you know, Joan Ordinary."
LindaCompleted her first triathlon
Sound familiar?
Does this sound like you?
- Climbs that used to feel fine now feel like something to survive.
- You still show up and put the effort in, but recovery takes longer.
- Your energy dips, and some days you finish rides wrecked.
- You've tried eating less or training more, and it has left you more tired, not less.
- You've quietly taken the flatter route and told your friends you weren't feeling great.
- Some days you wonder if this is just what getting older feels like.
If that's you, you're in the right place. You don't need to be fast, or fit, or a "proper" cyclist. You just need to love riding and want to keep doing it.
It's not you. It's the formula.
Menopause didn't take away what you can do on the bike. The advice you were handed for it did.
As your body changes, it responds differently to training, stress, fuelling, recovery and even breathing. The approach that worked at 30, more effort, more miles, less food, often starts working against you.
You're not weak, and your body isn't broken. When the formula matches the body you have now, things open back up.
How we work
The whole picture
Most programmes fix one thing, the training or the food. How you ride, eat, sleep, think and recover all affect each other, so the Blueprint works on seven areas together.
Cycling
A plan built around your week and your goals. Smarter, not harder.
Strength
A personalised programme of 30 to 45 minute sessions. The strength that keeps you riding and keeps you pain free.
Nutrition
Fuelling for the riding you do and the body you have now, one habit at a time. No rigid meal plans.
Recovery
Sleep, rest and stress treated as part of training, because that's where your body adapts.
Mindset
How you talk to yourself matters. We work on it, so the pressure to prove something can ease.
Nervous system
Breathing and stress support, so your body feels safe enough to adapt to the training you do.
Hormones
Training, fuelling and recovery that work with menopause and the changes it brings, not against them.
All joined up
All seven come together in one plan, so you're not piecing it together on your own.
Four months, done with you
What you get
- A dedicated coach and a weekly 1:1 call. No DM ping-pong.
- A cycling plan built around you, delivered through TrainingPeaks.
- A personalised strength programme, 30 to 45 minutes a session.
- Your own breathing plan, built from your personal baseline.
- Fuelling support that works one habit at a time.
- Recovery and stress support, including sleep and HRV.
- A weekly group call with Heidi, recorded so every time zone can join in.
- A friendly community, messaging support between calls, and workshops with experts.
- Lifetime access to the Blueprint resource library and community.
Some of the women of the CTB community. Come as you are.
Is it for me?
Who it's for, and who it isn't
It's for you if
You're a woman in midlife or beyond who rides, from first sportive to racing. Triathletes are welcome too. What used to work has stopped working, and you're ready to stop fighting your body and change how you train, fuel and recover.
It's not for you if
You want a quick fix, or you want to keep doing the same thing. If you want another aggressive performance plan layered on top of an exhausted system, this won't work.
If it isn't the right fit, I'll say so and point you somewhere better.
In their own words
What changed for them
Real women, real results, in their own words.
Completed an 8-day, 1,200 km charity ride
"I highly recommend every woman who has a cycling goal but doubts herself to join this program."
KarenHeavy work and travel schedule
Now rides with her club's fast group
"I am a recreational rider and not a racer."
DebbieCuba trip on a regular bike, not an e-bike
Tools to enjoy her cycling for years to come
"I joined Heidi's programme pretty much on my 60th birthday, and remember thinking that this was the best gift I could give to myself!"
KateClub cyclist for 15 years, joined at 60
Now rides at the front of her club
"I was struggling to keep up with the rest of the club and I was really getting dropped on the hills."
WendyCoast to coast, 400 km over 4 days
15% increase in FTP in 12 weeks
"I wanted a coach who understands what it's like to be an older female competitive cyclist."
RachelAged 51
2 Gran Fondos in one season
"Prior to working with Kate I sounded like a steam engine heading up the hill... I am doing things I never thought I could do."
JenniferNow training to race Masters time trials
13% FTP increase in 5 months
"I am back to tackling the local hills and improving on my times from five years ago."
Liz Ibbetson, 64
Highland Trail 550, a day ahead of plan
"After working with Heidi I feel like an athlete for the first time in my life."
Liz TromansUltra-endurance mountain biker
How it starts
Start with a conversation
Assessment call
A relaxed 30 to 45 minutes. We talk about where you are now, what's getting in the way and where you want to be.
Your roadmap
Either way, you leave with clear next steps. If something else would suit you better, I'll tell you.
The programme
If I think I can help, I'll show you how the 4 months would work for you.
Questions I'm often asked
Good questions
I ride mountain bike or gravel, not road. Is it for me?
Yes. Whatever you ride, your plan is built around the riding you actually do.
Do I need to be a competitive cyclist?
No. The women I coach range from first-time sportive riders to racers.
Do you work with triathletes?
Yes. Some of our coaches are triathlon coaches.
How much time does it take?
Strength sessions are 30 to 45 minutes, plus riding that fits your week. We plan around work, family and travel.
Do I have to give up my other activities?
No. We tailor the training to you, so it fits around the activities you already love.
Do I need to join a gym?
No. Your strength sessions can be done at home with basic equipment, and we tailor them to you.
What about food? Is there a strict plan?
No. There are no rigid meal plans, no weighing and no banned foods. Your coach helps you fuel for the riding you do and how you want to feel, one habit at a time.
I'm in perimenopause or post-menopause. Is it for me?
Yes, it's designed for midlife and beyond. I'm not a doctor, so we work alongside your GP.
What if I'm not sure?
Book the call. There's no pressure, and no obligation.