• Boris Clark

Personalisation of training, and introducing one of the most affordable coaching services ever.

Do I really need a coach? This is a question we know many athletes ask themselves. Obviously athletes competing at professional level all have coaches, but what about the local amateur hoping to get a podium in the local race series, or someone just wanting to set a PB in the local fun ride, or even just beat their mates. Do they need a coach?

The true answer is of course, ‘it depends’. If you are just riding for fun, and are happy with that, then you may well not need a coach, but what about if you have the slightest competitive instinct? In this case we would argue a coach is actually MORE important than for the professional. The fact you are paying to pin a number on and do that ‘fun ride’, or local race indicates that you want to go fast, and win (or at least do well), after all, you could ride those same roads without your time and finishing position being recorded any other day of the week.

Below is a few reasons why coaching may be for you, and a description of what’s included.

Overview of the coaching process

Professionals have all day to train and recover. If they follow a training plan that isn’t all that great, their total training volume, and ability to recover from training due to lack of other commitments like a day job means they will still perform quite well. Not so for your ‘typical’ amateur who works 40 hours a week, and has 5-15 hours a week to train. They need to make the most of every session if they want to perform the best they can. The work needs to be targeted to their unique physiology, be structured, fit their busy schedule, allow sufficient recovery to avoid burnout and ensure training adaptation is maximized.

Obviously you can get any old training plan online these days, but they aren’t unique to you, there is no feedback, no accountability, and no way to change it if things aren’t exactly to the plan. Some examples: Progressing faster than expected, we may need to change the intensity of next weeks training, maybe we need to back things off and ‘punch the clutch in’ as your goal event is still 6 months away, maybe we need to extend this training phase, or skip ahead to the next one early. What if you got sick, had family commitments come up, felt particularly felt tired for a few days, or missed a couple of session. Do you just start off where you left off? Try and cram the workouts in? Just get back on your training plan once back into a normal routine? Change the plan entirely because there was a series of workouts that were intended to be completed together which now can’t be? What about if you have a question about how to do a session? "What is the purpose of this ride"? "Did I do those efforts right"? "Can I had some extra riding after my intervals"? "My friends are going for a long ride on the weekend, how do I not compromise my training, but also fit in this social ride"?

These are all things a coach will help you with. Our coaches are experts in physiology and training for performance, and can ensure you get the most out of your workouts, provide feedback, make adjustments based on anything life throws at you, and how training is progressing, be there to hold you accountable, and answer any questions you have, no internet bought training plan will ever do that, plus it almost certainly won’t be optimal training anyway.

How do you personalise training?

It all starts with an assessment of the individual, and their goals. First and foremost, what are you training for? What do you want to achieve? Someone training for an ultra-endurance event is going to have very different requirements to someone training for to win a national time trial title, hilly road race, flat road race, PB at a fun ride, someone trying to move up a grade at their local race series, or someone training for a short event such as pursuit on the track. These goals all have different physiological requirements, and hence training is going to be vastly different.

Next, what are the physical characteristics of the individual? The gold standard for this in our opinion is lactate testing, but for those who don’t have the budget for this, or aren’t local, power profiling can also be used, or in a pinch, simply a description of what the individual feels they are good at, and what they struggle with. This allows us to work out the physiological characteristics of the individual, look at their main goals and the physiological demands for this, and get an idea of what we need to change in their physiology to help them achieve this, and what training will help us get them there.

We then look at their psychological characteristics from a training standpoint. Some people can handle doing similar workouts over and over, they can handle long steady intervals, or love riding their bike as much and as long as they can. Others find long efforts tedious, need training to be mixed up frequently, and enjoy riding their bike, but aren’t the kind of person wanting to do 100 mile rides every weekend!

The coach looks at what the goals of the individual will require from a physiological perspective, looks at where they need to get the individuals physiology to so they can achieve those goals, puts together training that will achieve this, while suiting the style of training that will keep the individual motivated and enjoying riding, analyses the training and response to training, and makes adjustments as needed to ensure progression is continued so you smash your goals.

Our new coaching package

Hopefully we have convinced you that having a coach can benefit your cycling enormously. Training which is unique to you, and adjustments to the schedule and plan to suit your life, your physiology, and your response to training are vital to getting the most out of your training. But not everyone wants/needs ultra-detailed, day to day analysis and feedback, and the obvious cost that is associated with this, but yet, they want training personalized to them that will get them better results than some random plan they found on the internet.

This is where our new look “Competition Package” comes in.

Your MPS coach will load in your training in 2-week blocks, and analyze, review, and give feedback at the end of the 2-week period, and use the data to progress the next training block. You can contact them anytime to ask questions, or ask for what to do if you need to change up the plan for any reason e.g. missed a workout, got sick, or just if you want any other training query answered.

There is no-sign up fee, no long-term contracts, but if you sign-up for 12 weeks we will give you one week free, and if you decide you want a more detailed ‘hands-on’ coaching experience you can upgrade to our ‘premium package’ at any time. Best of all, it’s only $34.90 a week for completely one to one, custom coaching, you’ll struggle to find a better deal than that!

Want to find out more? Click the link HERE to go to the competition package coaching plan page, or contact us at metabolicperformancesolutions@outlook.com