KiloWatt Coaching

25/08/2026

Tommaso Daniel managed to unlock another level of performance after his most recent training block to take 5th place at UCI Mondserrando Gravel Race .
He avereraged 338W, 378NP for the 3h50 of the race .
The three weeks prior he averaged almost 25000kJ / week with two ‘LT2’ sessions, one ride with a lot of LT1 work , and lots of very easy riding . You could say this is the closest to ´Norwegian Method Applied to Cycling’ we have done so far and I have been very impressed with the results . I think it worked particularly well for Tommaso because his let’s say 5-20 minute power was already awesome , truly world class and it’s just his durability that needed to catch up. I don’t think this approach would have been so successful without the headroom of such a high VO2 max and ´CP’ to start with.

We also integrated some careful nutritional planning to gradually loose 1kg body mass over this month whilst ensuring sufficient muscle glycogen going into the LT2 sessions.

Next up for Tomasso is the European Gravel Championship then down under for the World Gravel Championships

fitness

18/08/2026

Coaching philosophy is an awkward question but one thing I can say is definitely my philosophy is that; all training in a vacuum will have a positive affect on your fitness, it will have a benefit and a fatigue cost associated with it and choosing what and how much training to do is an optimisation problem where the constraints are someone’s time and ‘fatigue budget’ .

This leads to what types of training have a poor cost / benefit ? Training slightly over LT1, or training slightly over FTP/ CP / MLSS whatever way you choose to define that second threshold . It’s something I try to avoid but I think I have likely ended up doing in the past both myself and athletes unintentionally at times and this is why I invested in a lactate meter to hopefully add some precision to these decisions .

For example with the ´heavy domain’ training , aiming to target my athletes sessions at something more like the athletes ~90 minute power than their ~40 minute power . Although the latter might be too low of an intensity to ever reach VO2 max and consequently in the heavy domain by some definitions it is extremely demanding for a lot of athletes to do a lot of work at that power on an average legs day and the fatigue created by doing so makes consistently doing these sessions difficult. So it’s not that I will never set training like this again but I now see it as having a less favourable cost / benefit ratio for most people most of the time

15/08/2026

I think one of the biggest differentiators between different levels of coaching is the quality of the coach athlete relationship . I always wonder whether I could be doing better here but conversations with other athletes about their previous coaches and feedback from my clients about how happy they are with the responsiveness of my monitoring and communication has made me realise I must be doing at least a reasonable job most of the time in this regard .

If you are looking for coach that keeps a closer eye on you, ready to quickly adjust training based on recent developments here’s what you can reasonably expect from KiloWatt Coaching :

- unlimited communication on WhatsApp with a response to any questions generally within a few hours and never more than ~36 hours outside of extenuating circumstances

-a phone or video call perhaps once a month for established clients but can be as often as once a week with clients who are newer and or feel they benefit from a face to face call more frequently

- monitoring training on intervals.icu everyday where possible and at least every other day . Admittedly I’m less good with this and is an area I’m focusing on being more consistent here

- I try to individualise my communication style to the needs of the athlete which is mostly something that happens naturally over time. I think this is something I’m continuing to develop in and an area I’ve improved a lot in since I first started coaching

- I never take on more than 12 athletes at a time so I can give all my athletes sufficient time and attention. I have 10 athletes now so get in touch if you are interested

15/08/2026

I think one of the biggest differentiators between different levels of coaching is the quality of the coach athlete relationship . I always wonder whether I could be doing better here but conversations with other athletes about their previous coaches and feedback from my clients about how happy they are with the responsiveness of my monitoring and communication has made me realise I must be doing at least a reasonable job most of the time in this regard .

If you are looking for coach that keeps a closer eye on you, ready to quickly and adjust training based on recent developments here’s what you can reasonably expect from KiloWatt Coaching :

- unlimited communication on WhatsApp with a response to any questions generally within a few hours and never more than ~36 hours outside of extenuating circumstances

-a phone or video call perhaps once a month for established clients but can be as often as once a week with clients who are newer and or feel they benefit from a face to face call more frequently

- monitoring training on intervals.icu everyday where possible and at least every other day . Admittedly I’m less good with this and is an area I’m focusing on being more consistent here

- I try to individualise my communication style to the needs of the athlete which is mostly something that happens naturally over time. I think this is something I’m continuing to develop in and an area I’ve improved a lot in since I first started coaching

- I never take on more than 12 athletes at a time so I can give all my athletes sufficient time and attention. I have 10 athletes now so get in touch if you are interested

07/08/2026

When I first heard about the Mader model ( made famous by INSCYD) I thought wow that sounds like a super tempting idea. Then I did some research and though about it properly and formed the strong opinion that I continue to ´hold loosely ´ until I see evidence to believe otherwise. I think the model is fundamentally flawed on a various levels for reasons which I have outlined before.

This new study though sounded like it potentially added something else to the picture so I was excited to check it out.

I would suggest you go and read the study but my takeaways where - a test using power data alone from a 15s sprint can’t infer anything about fractional utilisation or VO2 max.
- taking lactate after a 15s sprint to calculate ´VlaMax’ seems to give a number which explains a lot of the variation in fractional utilisation between people.
- the process of taking lactate several minutes after a sprint is telling you as much or more about lactate transport and clearance as it is as about lactate production, faster clearance of lactate here would be correlated with all the same peripheral aerobic adaptations that are also responsible for better fractional utilisation. I think you could call it a ‘post sprint lactate clearance test’ and it could be a useful tool for coaches to potentially assess and monitor a proxy for fractional utilisation without needing a metabolic cart to test VO2 max

06/08/2026

28/07/2026

Some thought provoking ideas from S&C coach on the podcast recently around hypertrophy training for cyclists . The episode is available now on Spotify and YouTube.

If you are enjoying the quality of high calibre experts I’m managing to get onto the podcast and want me to be able to keep it up then if you could follow the podcast on Spotify , like , comment and share the episodes with your cycling friends that would really be appreciated and help grow the podcast to allow me to keep on having such high quality guests come on

28/07/2026

Always fun to discuss ideas with .

Nutrition, energy availability, energy balance, there is a lot of confusion and misunderstanding around these terms. If you want some help clarifying your understanding and / or help with any nutrition or body composition related questions then get in touch for coaching or a consultation as well as checking out my podcast episodes and archive of Instagram posts

Check out my interview with Pete about strength training for cyclists on YouTube or Spotify

19/07/2026

Here is a clip from the latest episode of the KiloWatt coaching podcast with sports psychologist and cycling coach

17/07/2026

Has been a pleasure to coach Tommaso Daniel for his first season as a pro gravel rider with his team. We’ve seen some good progression in both the numbers he’s pushing and the race results with a number of top 20 placings and an 8th place at UCI Gravel Wish One Millau Grands Causses .
A talented young rider with a great work ethic and lots of talent , keep an eye on his results the rest of this season which culminates at Gravel Worlds in October .