In summary, all of the following comes within the program service I provide:
+ A fully managed, specific to your aims, power based coaching service;
+ A training program constructed specifically towards your aims that addresses both strengths and weaknesses in
+ Unlimited communications
+ Analysis and feedback of power and workout files as appropriate;
+ SMART Aim and goal setting;
+ Position analysis and bike set up for optimum pedalling efficiency;
+ Core program;
+ Plyometric program;
+ Equipment advice;
+ Mental training and preparation;
+ Advice on racing tactics;
+ Life mentoring and coaching (as required);
+ Motivational coaching;
+ One to one rides (if possible);
+ Pre, during and post race nutritional advice and guidance;
+ As many adjustments to the program as is required by the changing circumstances that life often throws up;
+ Analysis and application of training techniques and intensities to race situations;
+ Consideration of life, school, personal, family, etc, commitments when formulating the program;
+ Complete honesty and integrity. Sometimes you may not like what you hear, but you may need to hear it!
+ Complete trust in the program, which means not listening to external influences who don’t see your bigger picture and who might persuade you to do something different to what is on the program;
+ A willingness to try something different to what most other people are doing;
+ Commitment to your specific aims;
+ Daily (as far as is reasonably possible) email of your power file with completed feedback comments;
+ Notification ASAP if you cannot achieve the session for the day so we can discuss alternatives;
+ Notification of illness or some other reason for a period off the bike;
+ Good communications;
+ Humility, good humour, honesty, integrity, reliability, good manners;
+ Willingness to learn. You are required to be intuitive and analytical so that you can apply the training
sessions and intensities you are doing to race situations;
+ You MUST own or rent a power meter;
GK – I work on power and go about raising a program based on the specific demands and requirements of your aims and lifestyle constraints. I also need to know what your plan is going to be in your target event(s), as this can
drastically change how I prepare you. It’s very personal. The program is not ‘fixed’. It is not unusual to amend
the program 10 times in a week because people’s life, work, family or other circumstances have changed.
You tell me, I amend to suit, and the program continues without affecting the overall aim of the micro cycle.
Communication is unlimited. As much or as little as you need to ensure the program and my feedback is understood by you. I also aim to educate you so you understand why you are doing the efforts and how they are used to best
effect in your target events. You’ll fully understand your strengths and weaknesses, which can be good and bad,
but I don’t mask reality or tell you untruths to make you feel good. If the power or sensations aren’t the best,
it means we can alter your race strategy or plan.
There are always options and alternative courses of action! Communicate by whatever means best suits you.
No, I use WKO+ software and rely on my athletes sending me their data files after each session. This in itself makes it more personal. I ask you to purchase WKO+ so you can see what I see and this helps in the understanding and
educating of you. If you don’t, it’s no issue, but it doesn’t make the interaction as good as it could be, which
is what you are paying for at the end of the day.
Your feedback and perception of effort, how it went, any distractions, etc are super important to my analysis. I also ask you to sign up on strava so I can see the terrain you have covered. That makes it a lot easier to
understand where you’ve been when I’m remote to you.
I periodise my programs using 10 day durations mainly to alleviate the ‘week by week’ routine that can creep into
the 7 day cycles. Your power levels, FTP, MAP (if required), TSS, IF, etc are looked at during the analysis after
every session. The aim is to progress you steadily, without over training you, develop your cadence to increase
efficiency and to build condition to ensure gains are enduring. I don’t do ‘boom and bust’, it’s totally against
my principles, so an amount of patience is required by you, which doesn’t suit everyone.
I start you with a power assessment program (PAP), based on sessions devised and refined by me to tell me exactly
where you are at this moment in time. Once the ranges, aims and race plans are established, I can get to raising your program. The PAP takes 3 weeks or more, so no spot testing, no lab tests, no ramp tests, just good old road work, just like the place you’re going to race!
Assessment of performance is really determined by your perception of success in your aims. I rarely set
expectations per session, micro cycle or beyond, as it is impossible to predict how you’ll respond or recover,
and anyone who promises you that is really not being straight with you! I use my knowledge and experience to
provide you with what I believe to be the best possible strategy for success at your target events.
You have to trust me. My methodology is very different to what most other coaches, and your peers, use, and it will
challenge and test you when they question why you are not doing so many hours, or why you’re not doing low cadence, heavy gear reps. I’ll explain and answer ANY QUESTION. I don’t prescribe a session unless it has a specific purpose, so therefore I can and will answer any question about it!
Saying that, I also make sure the fun isn’t lost from what is your hobby. If you want to keep favourite team,
club or group rides in, then fine, they will be woven into the program, but obviously if you are asking for
too many too often, then I will pipe up if it is affecting the program towards your aims.