QT2.0 1-1 Coaching Weekly Checklist

Use the below system, each week, as you consider the training that you will aim to apply to the athlete. Each component represents a lens through which the athlete's training should be considered. Each component of the below system should be given thought, and in some way addressed, either directly or indirectly, on a weekly basis.

1. Race-Specific Durability

• Where is the athlete relative to their target CTL progression?
• Does this week’s plan move them closer to their race-specific durability requirement?
• Are their performance goals aligned with what their CTL progression can realistically support?
• If not, do I need a conversation about adjusting goals or training?

2. The Fueling Window

• Have I prescribed carbohydrate replacement for every session?
• Does the athlete understand the fueling window for each workout (pre/during/post/extended)?
• Do I need to reinforce fueling as part of training—not separate from it?

3. Strength Work (SCULPT +T)

• What SCULPT elements (Squat, Core, Upper, Lunge/Step, Plyo) should be emphasized this week?
• Based on block type, should strength be stability, power, or maintenance focused?
• Are there +T corrective/mobility needs I need to program for this athlete right now?

4. The Critical Intensities

• Are the athlete’s CP/CS values up to date (tested within the last 6–8 weeks)?
• Are all sessions written to those intensities?
• Do I need to refine swim programming based on limiter profile (sink, propulsion, kick)?

5. Maximizing Training Stress Appropriately

• Reviewing StressLogic: Can I increase stress by a lot? By a little? Hold steady? Decrease?
• What do ATL, CTL, midweek TSB, and 5-day TSB trend tell me?
• What do subjective markers (soreness, mood, motivation, HRV, RHR, sleep) indicate?
• How does life stress affect what I can prescribe this week?

6. QT2.0 Block Periodization

• Which block type (Base, Threshold, VO₂, Specificity, Rebuild) is this athlete currently in for bike and run?
• Is there an urgent practical need (base building, post-race rebuild, upcoming specificity)?
• If not, what physiological need is most pressing from testing?
• Is the athlete in the right block this week, or is an adjustment required?

7. Mindset Matters

• Have I checked in on the athlete’s mindset thread or observations this week?
• Is the athlete showing patterns of motivation, confidence, or avoidance I should address?
• Do I need to assign 1–2 mindset strategies or prompts this week?
• Has the Mental Fitness Evaluation surfaced any red flags I should act on?

8. Recovery

• What does the athlete’s HRV, RHR, sleep, and mood data show?
• Is their motivation/energy trending positively or negatively?
• Do I need to prescribe specific recovery strategies (hydration, fueling, sleep hygiene)?
• Are there warning signs I should address before adding stress?

9. Effective Feedback

• Did I review the athlete’s training logs in the last few days?
• Have I given clear recognition and constructive corrections?
• Am I holding them accountable where needed (missed sessions, over-pacing)?
• Have I received adequate context from them (how sessions felt, life stress, motivation)?

Overlays (Applied Across All Drums)

Environment & Race Context

• Does this week’s plan account for heat, humidity, altitude, terrain, or travel?
• Are fueling, recovery, and durability adjusted for environmental demands?

Long-Term Athlete Development (LTAD)

• Am I protecting the athlete’s multi-year trajectory?
• Does this week fit into the bigger picture (not just the next race)?
• Am I balancing immediate goals with long-term development?

Community & Belonging

• Have I connected this athlete to the broader QT2 community (shout-outs, groups, camps)?
• Am I reinforcing their identity as part of something bigger than themselves?