Ultrafast Cycle Coaching

20/11/2024

08/11/2024

Oky. So after a week Ive had some questions asked. Interestingly over half are around the same theme. Not specifically physiology or tactics etc

Typically around how a coach could benefit them personally since theve been self coached for a while or can purchase ready packages and the like.

I know im biased, but even with my knowledge I have used several coaches over the years because I fall into the same trap as most.
fYI I was coached first by Arthur Greenwood, then my University Physiology Professor Brian Horn ( also national canoe coach). This was followed by several years with the legendary Eddie Soans and more recently with Tom Bell.

The main benefits I found and I beloeve most people will find:

1. A hidden audience at the back of your mind that helps one be consistent.
2. Someone to stop one doing too much too quickly.
3. Someone to ensure your training has an impact on performance- feeling tired does not usually always equate to getting stronger.
4. Someone to look at ones personal physiology and adapt a plan to make the best of it. Generic plans fail miserably here.
5. No one can fully predict the impact of a weeks training. It is impossible to plan beyond a week at a time effectively. Each weeks plans should be based on a review of the previous week and its impact on tiredness etc. A good coach can do this, a lazy coach will download from training peaks!
5. Cycle training is surrounded with myths and complexity. Multiple prescripted sessions with 10 sec here And 120 seconds there actually provide similar benefits. It dousnt look sexy though. A good coach keeps it simple.
6.Finally we ride bikes for achievement and fun. A good coach keeps it fun.

Hope this helps.

The other predominant question is "How many hours. Well it depends!! Its an individual thing. For one of my Continental Pros cycling in the Sun all year 25 hours of various sorts. But this is not all year round.
For a lady I am working with starting from scratch with a job and family living up North- well she can give 7 hours a week. However we are only ready to use 4.5 hours at the moment.

Can You train less but harder- yes definately. Its a well used but often overused strategy- it comes with increased risk. Eg overtraining. The body can only take so much a week Im afraid.

However I have coached riders who have won long elite Road Races without ever riding more than 3 hours in any one session and 12 hours a week max.

Rob👍

06/11/2024

04/11/2024

Winter offer. First month free no obligations.

Cycling coaching for all levels. Personal weekly plans. £70 pcm and £40 for youth riders.

Successful track record with over 40 years experience.
My coaching has helped develop riders of all abities to multiple National, Regional and club Championship wins and medals.
With Masters degree level understanding I can help you get the best from yourself.

Get in touch to discuss how I can help you. Rob

04/11/2024

Training for health and longevity is an ever increasing area of interest. How lifestyle ie exercise nutition and habits/ mental health contribute to living longer and having fun.
I offer 1:1 coaching on this aspect. If you are interested get in touch. Rob👍

02/11/2024

Hey. Hows it going?
If you have any cycling related fitness question pkease feel free to message and I will offer free advice for November. Rob👍

24/10/2024

November knowledge.
Come November I will privately answer one question about training or racing per person sent via messenger. Feel free to ask away.

20/10/2024

Not bad when you can rock up to a cross event for the fun and win. Nice one James. Another one in the bag👍👍

19/10/2024

Yep it is that time of year again.
Kids back at school. Nasty bugs going around. The chances of not catching something are slim to say the least!!!!
As athletes we tend to be over achievers. Ie coach says do 5 x 5 min hard so we think- Mmm. If I do 6-7 I will improve at a faster rate?
Same principle happens when athletes get a cold. They do the check up from the neck up approach, train indoors or spend a fortune on treatments. Anything to try to keep training.

A cold is an infection. The body needs time and energy to tackle it.
I remember the old saying" If you don't take treatments a cold will last 7 days but if you do it will only last a week!"

So what should we do-accept that its going to be a week before you can train again. Chill. Go for some easy walks. Use the time to mentally strengthen up etc. Don't bother with trying some low level rides to satisfy your frustration. Its not worth it. And please dont think after 5 days you are nearly better and jump straight back into training. Your mitochondria wont disappear in this time. Think big picture👍👍

16/10/2024

Yesterday, I was asked if I preferred power meters to heart rate monitors?

Well neither are essential, but both have uses, even if its just to add interest.

Riding of feel, - being aware of breathing and stress is very useful. Over time you learn how long you can sustain a specific efforts and also what they take from you. Very important.

Riding of heart rate is useful to reinforce the above information. However, it can take several minutes for the heart rate to rise and reflect the effort-especially when interval training is concerned. The shorter the interval the less valid the heart rate.

Power on the other hand is a constant. Really useful for intervals of 30 seconds to 10 minutes ish. But riders can obsess with average numbers for a ride that may not actually reflect the overall challenge. Eg a hilly ride that comprises of riding at 200 watts actually ends up with the rider doing 260 watts uphill to compensate for no watts going down hill. Average 200, but totally different levels of stress applied.
Equally they often use a specific target number to hit rather than a range which will have a greater likelyhood of achieving the session.
U
Finally with power my experience is that most riders are not honest with themselves and set their own thresholds far too high leading to failed sessions.

In the end it comes down to how well and accurately you can process information.

My advice

Start with feel
Progress to heart rate to get your own data for certain efforts.
Finally think about power for measuring progress and setting interval ranges.

Good riding

15/10/2024

Complex interval sessions with changes in pace, intensity versus simple ones.
Yes they look sexy, yes coaches often use them to give an impression they know something you dont.
The reality- your body aint that clever to tell the difference.
If you do 10 mins with a heart rate at 90_93% ( after a full warm up) your body will see this as highly stressful and start the process of adaptation.
It doesnt matter how you achieved this - varied intervals or constant effort.
My advice is -the simpler the better- just know what you are trying to achieve during any one session.