One to one coaching ...

A coach can work with you to meet your training objectives and achieve your goals.
My coaching is focused on developing your physical and mental strength to get the best out of you in the least amount of time.
You don't need to be an Elite athlete to benefit from coaching.

I've self-coached for the last 18 months and made huge gains both in cycling results, health and fitness from training as little as 4 hours a week.

Background...
I raced a half season of Cat4 races where I was getting dropped and missing out on points even though I was training for 10-12 hours per week. I didn't know what to change but I realised something had to change.
Looking again at my training techniques I developed a training plan (including a simple eating guide (not diet!)) I went from getting nothing in races to achieving 15 top tens in 25 races this year and achieved my Cat 2 licence. From Cat4 to Cat2 in one and a half seasons on approximately 4 hours per week training. I focused on increasing my power to weight ratio and used training sessions designed to increase my power outputs at specific intensities. My plans were designed specifically for the events I wanted to race in focusing on quality not quantity.
I have a 'real' full time day job and a family of three children so I know what the barriers are to training consistently and effectively. My plans help you achieve a bike/life balance.

My 4 hour weekly training plans helped me...
1) Get podium places in short fast criteriums
2) Achieve BC points in long hilly road races
3) Ride both the Col de Telegraph (15km) and Galibier (20km) back to back in 1hr 50mins
4) Return in form after 5 weeks out with a broken wrist, arm and hand (normally a 12 week heal) to get 13th in a BC Regional A race
5) Ride a 5hour training ride having trained no longer than 1.5hours per week for 3 weeks
6) Increase my power to weight ratio by 1.8watts per kg
7) Increase my functional threshold by 60watts
8) Increase my 5sec max power by 200watts
9) Lower my %BF and reduce my weight from 66.5kg to 62.5kg
10) Enjoy training, racing and spending more time with my family instead of riding around for hours in the wet and cold.

I can help if you
- Have been frustrated with race results
- feel or know you could do better and achieve more
- Lack direction and focus on what you need to do in training
- Are training for 10 or more hours per week and seeing little gain
- Have a Sportive or target race this year
- Want to make more progress in terms of fitness and strength
- Have limited time to train with work or family comittments

What you get...
- Personal and straightforward email advice and feedback based on your training
- A personal 8 week outline with weekly ideas that includes daily training sessions that outline intensity, duration, times and power if relevant.
- Advice on carrying out testing to establish performance baselines and progress over time
- Option for another 8 weeks if required

How it works...
- Email agreement for two months training (8 week cycle)
- Initial on the bike test (you do a planned ride with target times / distance)
- Regular email feedback and advice during the cycle including nutrional advice, weight management tips and effort guidance
- Final on the bike test and impact evaluation

How much it costs...
Like all good payment plans...choose from the options below...
a) Nothing!
b) 20% of your winnings
c) A donation to charity
d) you choose

Get in touch via email or telephone or @cyclecoaching via
twitter.com/cyclecoaching