12 Week Introductory Coaching Programme –
A great way to give your training a boost with a tailored training programme, new event specific workouts, coaching support and by learning how to train more effectively and efficiently. See, feel and measure the outcomes!
What you get:
Assessment – Functional Threshold Test (FTP) on wattbike with Lactic Threshold Heart Rate (LTHR). This is 2-3 hour session during which you complete a structured warm-up, a 30 minute test and warm down.
The results from the assessment provide your FTP and LTHR and from these your training and race zones are calculated. Time is taken to explain how you can use these zones.
Using Training Peaks – Training Peaks is the athlete and coaching software used to plan, set, evaluate training and measure performance improvements. Your performance data is retained on a secure and confidential server and can be accesses after any coaching agreement has ended as it remains your data and you control access. Even if you change coaches they will be able to use your historical data.
Training peaks offers cyclists the chance to see specific improvements in given power zones from 5 secs to 1 min through to 120 mins. It also measures fitness and fatigue levels which are important as races or key events approach. You will be able to measure your improvements in fitness and performances.
Concepts such Normalised Power (NP), Efficiency Factor (EF), Variability Index (VI), Training Stress Score (TSS) and Intensity Factor (IF)will be explained relevant to your own goal and indeed to your age. Older cyclists need to use these metrics to ensure sufficient recovery between hard training sessions to maximise benefits.
Help will be provided to ensure your training data can be loaded automatically from your bike computer.
Training Plan – A training plan will be discussed and agreed with you that reflects your training time available, your events, current level of fitness, other commitments and key event dates. The plan will be progressive but will include sufficient recovery to ensure increases in fitness and performance are sustainable. The initial plan will cover 12 weeks and include a variety of sessions tailored towards your needs, using the assessment.
Your long term well-being is of the utmost importance to us, which means we will ensure you have the foundation for long term enjoyment of your sport and maybe continue your journey with us into the future.
Contact with Coach – You are not on your own, during the first 4 weeks contact will be weekly via phone calls. Time will be taken to talk through key individual sessions, the overall plan and any events. There will be a focus on how you are feeling and are responding to the changes in your training. After the first 4 weeks, contact will normally reduce to every 2 weeks by phone. It will remain available at other times through Training Peaks, where feedback and clarification should be available on a day to day basis as required. You will get the support you need to learn how to train effectively.
Other benefits – receive guidance not only on preparing for events but how to ride or race them, whether road races, Gran Fondos or time trialling. You will be working with coaches experienced at local regional and national level.
At the end of the programme not only should your performances have improved but you will have gained a lot of knowledge about how to use data in training and measure your performance.