An affordable coaching option to help you achieve your cycling goals in 2019
This programme is specifically designed for any cyclist wishing to improve their cycling whether it be Timetrials, triathlons and sportive’s for next season or just get faster to keep up with your club mates.
Everybody wants quick times during the season and to get these it is important to remember that the hard work is not done just close to your race but what is just as important is building your fitness in the off season.
Periodisation is the key for any athlete wanting to do well and this 7 month plan with go right through all the training phases from base, build to peak so it is important to make sure you start your training in 2018 and not wait until next year!
How does it work:
The plan will be based on increasing your threshold power which is vital for any cycling event and along with new nutritional support we can help you to increase your power to weight ratio by making better nutritional decisions. This will be made up of my detailed personal training sessions to help you achieve your goals along with important off the bike exercises to do. You can have any level of fitness to complete this plan as the intensity will be relevant to your individual training ability.
The workout sessions will be prioritised with key workouts so that if personal commitments get in the way that week you will be sure to still get the important sessions in. It is designed to peak in May 2019 however further plans will be introduced nearer the time to target your specific cycling event. It will not only give you full detailed training sessions but will also work on strength & conditioning, core body routine, position/technique work, nutrition and much more.
What do I need:
A turbo trainer will be a staple item throughout this programme and ideally a heart rate monitor/cadence sensor on the bike which will allow you to get the most from this programme. Although having a power meter is not compulsory, as we go through the programme it will become more invaluable and is highly recommended. Ultimately having power on the bike via a crank/pedals is the best method for training in and outdoors. A great alternative would be a power turbo which can be purchased for a couple of hundred pounds.
The programme will be based on around 8 hours p/w although this may increase/decrease on certain weeks depending on specific training goals. Don’t worry if you don’t have quite that about as the key sessions will add up to around 5 hours
What will I get:
Full detailed training plan using Training peaks online software giving you all the details of every workout prescribed. Training Peaks is a market leading online training software that is very easy to use and won’t cost any extra to set up.
NEW – Workouts now available to upload into Zwift or Garmin so can be completed as a group session or on your own making it easier to follow. I will be riding one session per week on Zwift so you can join me on-line and we can share the pain together!
Weekly e-mails to accompany the plan with explanations of training prescribed, cycling hints & tips to improve your position and technique on the bike, nutrition advice and much more.
Closed FB page for members chat, to ask questions, share experiences and assist others on the plan which will help keep you motivated. I will also be available to give my help and advice.
Private strava grouo to compare activities and make friends with nearby athletes.
Strength & conditioning programme created by Josh Marlow, the S&C coach at Langley School. The plan has carefully been created as a supplementary addition to cycling performance reducing the risk of overuse injuries. The plan will be using your own bodyweight focusing on a movement first integrated approach. Josh will be available in the private Facebook group for any questions and to help with advice on your form of preforming the exercises (video upload required).
NEW – Pilates Class. I have teamed up with The Hub Lifestyle & Fitness Studio and will be offering a FREE pilates class once a month taken my Carolyn. Pilates improves core stability which is vital for comfort on the bike.
NEW -Nicki (BSc Hons in Health & Wellbeing/public health) has joined the team as the Health & wellbeing coach and will be supplying vital info on healthy eating. We will be having Q&A sessions and again will be available in the Facebook group. This is crucial in cycling to improve you power:weight ratio
Group rides – Completing some of the longer base miles can be a little boring on your own so will be putting on a regular monthly ride which will be a great way to meet other team mates. I will arrange different start locations to try to cater for everyone
Discounts available on fitness classes held at The Hub. Carolyn and Nicki host a number of classes and services that will help you get the most from your training on the plan.
Half price Retul bike fit for your bike so you can get in that perfect aero TT position (available after 3 months of the programme).
Training Camps in 2019!
More details to come to come on this in the coming weeks!
Why this plan will work for you:
- Do you struggle to know what training sessions to do and when in the season to do them?
- Do you lack motivation to keep up with a plan?
- Do you need the accountability of a coach monitoring your training?
- Do you lack off the bike strength/conditioning along with a weak core?
Whatever your cycling goals are the key to success is a structured training plan and consistent training. This plan will remove the need to think about what training you need so you can go through the sessions knowing that you are training to the correct intensity at the right time. Research has shown that having a plan will make you more likely to achieve your goals and working as part of a team will make you less likely to give up or miss sessions.
The set up cost for this service is £40 and will cost £29 p/m payable via direct debit on the 8th of each month.
When will the plan start?
The start date is the 08/10/18
Do I have to complete the whole plan?
It’s your choice, but the plan is designed to guide you through a full periodization cycle. From building your base fitness through to racing.
Can I cancel my subscription?
Yes, you are free to cancel at any time and end the plan if you feel it is not for you. But before doing so talk to me as we may be able to make the plan more flexible to meet your needs.
Can I train for triathlon while completing this plan?
Yes you can and this will be fine through the early part of the plan although when the intensity increases you may just want to stick to the main core workouts each week and miss some of the extra sessions depending on your time available.
What if I miss a session?
We all know that things crop up in our day to day life so missing just the odd session will be fine. The plan is taking a long term approach to training so missing a session is less important than if your were embarking on a short term plan.
Can I change the days of sessions?
The sessions are designed to be done in the order that they are set to meet the training adaptations that we are trying to achieve however you are welcome to move the sessions to suit your own work/life as long as they are in the same format and order as prescribed.
Can this be used for other distances?
Yes, although this is based around 25mile the base/build phase will have a great benefit to all of your cycling distances. Its only towards the end of the plan that the sessions will target the specific distance but even then it does not mean you only have to race 25miles and nothing else.
Do I have to have done a Time Trial?
No, not all. This plan will suit even total beginners who wish to complete their first TT next year so will have all the skills and knowledge to smash their first race.
Can this plan be used just to improve my cycling?
Yes it is guaranteed that using a structured training plan will improve your fitness. As we go through the training plan your functional threshold power (FTP) will definitely increase and therefore when you do a TT you will be able to work harder for the distance you are completing.
Do I need a time trial bike?
It is not essential however if you plan to succeed in Time Trials then they are beneficial however just putting clip on bars on your road bike is a great inexpensive way of getting started.
“The plan has been great, it’s made me do a lot more training than I would have done otherwise, even without sticking to it 100%. The updates on Facebook are good to see and it’s good to get feedback from yourself when we do set a new FTP or do a tough session. Definitely something I will look at doing again in the future.”
“Was nervous about starting the plan and whether I would be able to stick with it being a mum and working. But I actually found the plan really worked for me as I could fit the training in around my schedule and James was flexible in moving sessions if need be. I have seen improvements and these have shown in my last three FTP tests and just going out on the road I’ve noticed how much stronger I am. Doing the plan has shown that I can push myself on the bike and has definitely given me more confidence that I could do more and achieve more if I stick to a training plan.”
“Outstanding…! I improved in all areas I had hoped to: endurance, power, cadence and speed. The group environment was great for motivation and sharing progress within the team. Thoroughly recommended!”
“James has helped me massively with this plan to build my performance and my knowledge, I set out to increase my power on the bike, which we have but I also now have an appreciation of how to utilize it better over a longer period which will be my benefit in my events this year. James has also really helped me to tweak my plan to fit life by being flexible and available where I have needed. The sessions have been challenging and also varied, so as not to be monotinous and the targets have been very clear.”