Cycling Coaching

Our Coaching Philosophy

At our cycling coaching program, we believe in a holistic and evidence-based approach to training. We focus on the individual needs of each cyclist, taking into account their goals, fitness levels, and personal circumstances. Our philosophy is built on the pillars of consistency, progressive overload, periodization, and recovery. We emphasize the importance of building a strong foundation, gradually increasing training intensity, and ensuring adequate rest to prevent injuries and promote long-term progress.

Volume Training

Cycling is inherently a volume-based sport. Building a strong aerobic base through consistent, high-volume training is crucial for endurance and overall performance. Volume training involves increasing your total weekly mileage or hours on the bike, allowing your body to adapt to prolonged efforts.

Key considerations for volume training include:

  • Gradual Increase: Increase your weekly volume gradually to avoid overuse injuries.
  • Consistency: Maintain a consistent training schedule to build and sustain endurance.
  • Recovery: Incorporate rest and recovery periods to allow your body to adapt and grow stronger.

Indoor vs. Outdoor Cycling

Both indoor and outdoor cycling have their advantages and play important roles in a well-rounded training program.

Indoor Cycling

  • Controlled Environment: Indoor trainers provide a consistent and controlled environment, allowing precise control over resistance and intensity.
  • Weather Conditions: Indoor cycling is ideal when weather conditions are unfavorable, such as extreme heat, cold, or rain.
  • Specific Workouts: Ideal for interval training and structured workouts where precise control over power and cadence is beneficial.
  • Core Engagement: Indoor cycling often involves less natural movement, requiring conscious effort to engage your core muscles for stability and balance.

Outdoor Cycling

  • Real-world Conditions: Outdoor rides help you adapt to varying terrain, weather, and road conditions.
  • Mental Stimulation: Riding outdoors can be more engaging and enjoyable, providing mental stimulation and variety.
  • Handling Skills: Outdoor cycling helps improve bike handling skills and overall confidence on the bike.
  • Core Engagement: The dynamic nature of outdoor riding, including balance and handling, naturally engages your core muscles.

Training Tools: Zwift and TrainerRoad

Using training tools like Zwift and TrainerRoad can enhance your indoor cycling experience and provide structured, effective workouts.

Zwift

Zwift offers a virtual cycling experience with interactive and engaging routes, races, and group rides. It combines the fun of video games with the intensity of structured training.

  • Virtual Rides: Explore virtual worlds and ride with cyclists from around the globe.
  • Structured Workouts: Access a wide range of training plans and individual workouts tailored to your goals.
  • Social Interaction: Join group rides and races to stay motivated and connected with the cycling community.

TrainerRoad

TrainerRoad focuses on providing science-based, structured training plans to improve your cycling performance. It uses data-driven workouts to help you achieve your goals efficiently.

  • Personalized Plans: Tailored training plans based on your fitness level and goals.
  • Power-based Workouts: Structured workouts based on your power profile to maximize training effectiveness.
  • Performance Analytics: Detailed analytics to track your progress and make data-driven adjustments.

Safety

Safety is paramount in cycling, whether you're training indoors or outdoors. Here are some key safety tips:

Outdoor Safety

  • Wear a Helmet: Always wear a properly fitted helmet to protect your head in case of a fall or collision.
  • Be Visible: Use lights and reflective gear, especially when riding in low-light conditions.
  • Follow Traffic Rules: Obey all traffic laws and signals. Ride predictably and signal your intentions to other road users.
  • Stay Alert: Keep an eye out for potential hazards such as potholes, debris, and other vehicles.

Indoor Safety

  • Proper Setup: Ensure your indoor trainer is set up correctly and securely to prevent accidents.
  • Ventilation: Make sure your training area is well-ventilated to avoid overheating.
  • Hydration: Keep water or electrolyte drinks nearby to stay hydrated during intense sessions.

Getting Set Up

Setting up your indoor training environment requires some essential equipment:

  • Indoor Trainer: Choose between direct-drive trainers or wheel-on trainers. Direct-drive trainers are more accurate and stable.
  • Power Meter: A power meter provides precise data on your output, essential for structured training.
  • Training Apps: Use apps like Zwift, TrainerRoad, or TrainingPeaks for structured workouts and progress tracking.
  • Fan: A good fan helps regulate your body temperature during indoor sessions.
  • Mat: A mat under your trainer can reduce noise and protect your floor from sweat.

Types of Workouts

We offer a variety of workouts tailored to meet the needs of different types of cyclists. Here are some of the key workout types we incorporate:

  • Endurance Rides: These rides are done at a comfortable pace to build aerobic capacity and promote recovery.
  • Interval Training: Short bursts of high-intensity cycling followed by recovery periods to boost speed and VO2 max.
  • Hill Repeats: Climbing intervals to build strength and improve cycling efficiency on inclines.
  • Recovery Rides: Low-intensity rides designed to help your body recover between harder workouts.
  • Tempo Rides: Sustained efforts at a challenging but manageable pace to improve lactate threshold and overall speed.
  • Sweet Spot Training: Efforts slightly below your threshold, balancing intensity and volume for maximum benefit with minimal fatigue.
  • Power Profile Training (PPT): Targeting specific power zones to improve performance across various efforts.
  • Low Cadence Workouts: Low RPM efforts to build muscular endurance and strength.
  • Fatigue Resistance: Training to maintain performance even when fatigued, improving endurance for long rides and races.

HR, Perceived Effort, Power, Cadence, and TSS: Which Metric and Why?

Choosing the right metric to guide your training depends on your goals and preferences. Here’s a breakdown of each metric:

  • Heart Rate (HR): HR monitoring helps to ensure you’re training at the right intensity. It’s useful for endurance training and preventing overtraining.
  • Perceived Effort: This subjective measure allows you to tune into how your body feels. It’s valuable for learning to listen to your body and adjust your effort accordingly.
  • Power: Power meters provide real-time feedback on the effort required to maintain speed. It’s a precise metric that helps optimize performance by focusing on efficiency rather than just speed or HR.
  • Cadence: Monitoring cadence helps to ensure you’re pedaling at an efficient rate, which can improve overall cycling efficiency and performance.
  • Training Stress Score (TSS): TSS quantifies the overall training load, considering both intensity and duration. It helps to balance training and recovery, ensuring optimal adaptation and preventing overtraining.

Each metric has its benefits, and often, a combination of these metrics provides the most comprehensive insight into your training.