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Coaching

Whether you’re looking to lose weight, get a little bit fitter, finish your first 5km or compete for honours in a 10k, half/marathon, short course triathlon or an Ironman, chances are I am already helping someone just like you.

Current client interests:

- People wanting to keep fit, no event goals, lunchtime/weekend joggers.
- People wanting to lose weight.
- Women returning to sport after having a baby.
- Runners (5k, 10k, half/full marathon, ultra distances).
- Cyclists (novice, sportive, mountain bikers, club riders).
- Cyclo-cross and Xterra athletes.
- Sprint and Olympic distance triathletes (novice - British age-group triathletes).
- Long/iron distance triathletes (novice - British age-group triathletes).

What you get - Workouts:

These tend to be a series of workouts based around something you are trying to achieve/improve or that complement a training plan, for example:

- Balance and conditioning.
- Core strength.
- Fitness workouts.
- Strength training.
- Stretching for runners, cyclists, swimmers, and triathletes.
- Running - improving your pace, targeting goal pace, technique, etc.
- Cycling - improving your power, indoor trainer specific, anaerobic capacity building, threshold wattage improvement, VO2 Max training, endurance improvement, sweet spot training, technique, etc.
- Swimming - technique improvement, drills, catch improvement, stroke length/cadence, speed improvement, etc.

What you get - Training Plans:

Things to consider are: How long you want to train (six weeks, six months and entire year/season), how detailed you want your plan to be, do you want it to include nutrition and meal plans, how long you have until your goal events/races (work backwards), what level you are at (novice, intermediate, advanced) or what level you would like to reach (just want to finish, beat a personal best, compete for honours, race to win), what equipment you use (pace, heart rate monitor, power meter), how much time you have available to train each week (before work, lunch time, after work, etc.).

Below are some sample plans to give you an idea:

Running:

- 5K, 8 to 12-week beginner plan.
- 10K, 45 minute goal, four sessions per week.
- Half Marathon, break two hours in ten weeks.
- Marathon first timer, goal time or specific Boston Marathon plans.

Cycling:

- 10-16 week Century ride plans, novice to advanced.
- 10-week, 40km time-trial plan.
- 16-week Mtn bike cross country program, all categories.
- 12-week cycling base fitness.
- Season long cycling plan – beginner to advanced.
- Beginner cycling fitness 90 to 200 minutes per week.

Triathlon:

- Sprint triathlon training plans from 10 weeks.
- 16-week beginner Olympic distance plan on 5-8 hours per week.
- 12 to 18-week Half Ironman on 7-10 hours per week.
- 18 week Ironman plan on 7-10 hours per week.
- Sub 2h 30m and national team qualification plans.

Other:

- Duathlon.
- Xterra.
- Adventure racing.
- Swim analysis (pool and/or open water).
- Video analysis (swimming, cycling, running).

What you get - Monthly Coaching:

- Personal coaching advice, guidance and feedback.
- Performance management using the latest analytical tools to interpret your data.
- Individually tailored Annual Training Plan for your goal races/events.
- Regular progress testing.
- A strength and conditioning plan.
- Plan modifications based on responses to training.
- Amendments to your plan due to unforeseen circumstances.
- Ongoing support and contact (phone, email, Skype).
- Event/race/kit advice and guidance.
- Nutrition advice.
– Free Training Peaks account

What you get - Nutrition:

From shedding a few pounds to focusing on dietary improvements to give you a competitive advantage, here are a few examples of what I can offer:

- 8-week weight loss plan.
- Meal plans from 1100-4200 calories.
- Nutrition for the office.
- Vegan meal planning for endurance athletes.
- Complete nutrition plan for iron distance racing.
- 12-week gluten free nutrition plan.
- Paleolithic nutrition for endurance.

How is your training plan managed?

I personally manage your plan through a Training Peaks coaching subscription. Training Peaks is a web-based application that I use to manage client administration on a daily basis as part of your coaching.



You can upload your training data quickly using the latest smart technology. From the uploaded data (pace, heart rate and/or power data) from your training sessions, nutrition and other metrics, I use a number of analytical tools available to me through Training Peaks to manage your weekly training load, fitness and fatigue so that you reach your peak fitness on the day of your chosen events/races.

Because we live in the real world where your job, childcare, health is unpredictable, I am happy to make adjustments to your plan so you can fit training in to your busy life.

I have regular contact with all athletes to ensure that their training is progressing towards their goals.

Next steps:

- Please send me a brief email outlining what you would like to do, goals, and the type of support you’re looking for.
- I’ll call you to discuss it further.
- Once a way forward is agreed you make an initial payment (a commitment fee) and I will send you an Athlete Questionnaire for you to complete and return (put the details in here!).
- Once I receive your commitment fee and the completed questionnaire, I’ll develop your Annual Training Plan (ATP) based on the maximum hours you can train, your experience, the events/races you have chosen, your weaknesses, etc. I’ll send you an outline year plan and an example week.
- Once agreed and monthly payments begin I’ll create your free account in Training Peaks and upload your plan.
- You will be able to view your plan for the coming day, weeks and month through your Training Peaks account.
- You will be emailed daily with your workouts for that day.
- You complete the workouts and upload your data to Training Peaks so that I can monitor your progress. Also, include your thoughts and feelings about specific sessions. The more information the better.
- I will use your uploaded data to manage your fitness aiming for you to be at your peak on race day.
- Regular communication is encouraged, usually by email, phone, Skype.

 

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