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Holmes Fitness Coaching, LLC

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Cycling Coaching

  1. What is Cycle-Max Coaching?

  2. How Does Cycle-Max Coaching Work?

  3. What Happens During a Typical Coaching Session?

  4. What Can I Expect to Gain from Cycle-Max Coaching?

  5. What Makes Cycle-Max Coaching So Effective?

  6. How Do I Get Started?

 

What is Cycle-Max Coaching?

Cycle-Max Coaching is a one-on-one, virtual coaching process that will maximize your cycling performance.  It is based on the idea that there are three primary elements to effective cycling performance: training, nutrition and recovery (click here for more information on The 3 Elements of Cycling Performance).  The primary goal of Cycle-Max Coaching is to facilitate the integration of these elements in a way that allows you to achieve your cycling goals.  In other words, through the Cycle-Max Coaching process, we work together to develop a systematic training program that incorporates effective nutritional practices and allows for sufficient recovery.  By doing this on a continuous basis, you will see incremental increases in your performance. 

How Does Cycle-Max Coaching Work?

There are three basic stages in the Cycle-Max Coaching process: Fitness Assessment, Training Plan Development & Plan Management:

Stage

 Purpose Key Components
Fitness Assessment

The fitness assessment gives us a starting point for developing your training plan.  By measuring performance factors such as maximal heart rate and lactate threshold, we can establish initial levels of training frequency, intensity and volume.  We can also establish a baseline for future performance measurements.

  1. Client Cycling History

  2. Field Testing

  3. The Training Zones
Training Plan Development

During the planning stage we develop SMART Goals and create your Training Plan.  SMART Goals are specific, measurable, achievable, relevant and time-bound.  Your Training Plan will follow the F.I.T.T. Model (frequency, intensity, time and type) and will be based on the principles of periodization.

  1. SMART Goal Development

  2. Training Plan Development (Cycling Workouts, Nutritional Guidance)

  3. Education (e.g., the F.I.T.T. Model, Periodization Concepts)
Plan Management

Once we have developed your Training Plan, I will work with you to implement the plan on an ongoing basis, to evaluate its effectiveness, to make modifications as needed, and to assess your progress.

  1. Ongoing Evaluation (Electronic Cycling Journal)

  2. The Client/Coach Relationship

  3. The Elements  of Cycling Success (e.g., recovery)

 

 

What Happens During a Typical Coaching Session?

One-on-one coaching sessions take place during all 3 phases of the Cycle-Max Coaching process.  These sessions can occur either "in person" or "virtually" through the use of telephone and e-mail.  Generally speaking, most sessions will take place virtually.  The advantage is that this allows for consistent contact over great distances.  However, when logistically feasible, sessions can take place in person.  The specific content of each session will be based on the stage of the coaching process.  For instance, during the Fitness Assessment stage, we will discuss topics such as your cycling history and aspirations, and the type of assessment information we need to collect.  During the Training Plan Development stage we will identify your goals, create your training plan and discuss a variety of concepts that can facilitate your ultimate success (e.g., applying the F.I.T.T. model to your training program, concepts such as periodization, progressive overload and specificity).  During the Plan Management stage we will discuss your progress using an electronic journal that I will provide for you, and determine if any plan modifications need to be made.  We will also discuss how to best manage our client/coach relationship.  Most significantly, we will discuss any issues or problems you are having and work together to develop a strategy to address your concerns. 

What Can I Expect to Gain from Cycle-Max Coaching?

Simply stated, Cycle-Max Coaching will help you maximize your cycling performance.  More specifically, it will help you reach your potential as a cyclist in relation to your personal goals.  For example, if you want to complete a 150 mile tour, we will develop a program that significantly increases your aerobic endurance.  If you want to compete in time trials, we will create a training regimen that increases your maximum sustainable power output (the highest level of intensity you can sustain for an extended period of time).  Likewise, if you want to race in criteriums, we will utilize workouts that increase your sprinting speed.  In each case, you will achieve your goals by enhancing the training effect.  The training effect consists of changes in your cardiopulmonary and muscular systems that result in greater endurance capacity on the bike (e.g., increased muscle size, increased number of mitochondria in your cells, increased blood volume and increased muscle capillarization).  By developing a systematic, periodized training plan, you will maximize the training effect in a way that allows you to achieve your cycling goals.

What Makes Cycle-Max Coaching so Effective?

Cycle-Max Coaching works because it follows four basic training principles: Periodization, Progressive Overload, Specificity and Individuality:

  1. Periodization is the process of dividing an annual training plan into specific time blocks, where each time block has a particular objective and provides the body with different types of stress.  This creates some periods of training that are harder and some that are easier (to allow for recovery).  It also facilitates the development of different energy systems during various phases of training (e.g., aerobic, anaerobic, creatine phosphate).  Most importantly, periodization is the most effective way to facilitate a physiological adaptation process that leads to significant performance improvement.

  2. Progressive Overload is the process of gradually increasing stresses to the body's cardiopulmonary and muscular systems over a period of time to facilitate positive physiological adaptation (i.e., performance improvement).  This is done through the effective application of the F.I.T.T. Model (frequency, intensity, time and type).  For example, to develop your aerobic endurance, you may start with a long ride of 20 miles and increase the distance by 2 miles each week until you can comfortably ride 40 miles.  In this instance, you have improved your aerobic capacity by progressively overloading "time" (also referred to as training volume or duration). 

  3. Specificity simply means that your training program will resemble the activity you want to perform.  If you want to ride a bike long distances, then your training regimen will include lots of long rides.  If you want to ride a bike really fast, then your workouts will include a lot of high intensity training.  

  4. Individuality means that your training program will be uniquely suited to your goals, strengths, weaknesses and life constraints.  As you are probably aware, there are dozens of cycling books and magazines that provide hundreds of training programs and workouts.  While these resources can be very useful, none of these programs is designed specifically for you.  They consist of generic workouts geared toward a wide range of individuals.  They do not consider your unique life circumstances and goals.  However, when we develop a training program for you through my Cycle-Max Coaching process, we take all of these variables into consideration to design the most effective program possible.

How Do I Get Started?

Getting started is easy.  Simply click on this tab to request a Free Consultation.  During this consultation, we will discuss your goals and review the Cycle-Max Coaching process.  We will also review the specific coaching packages and fees to ensure there is program that will address your specific needs.  Of course, I will answer any questions you may have and do my best to make sure you understand how the Cycle-Max Coaching process can help you maximize your cycling performance. 

 

Click Here for a Detailed Description of Cycle-Max Coaching Packages and Prices

Click Here to Sign Up for a FREE 45-Minute Consultation

Click Here to Download a Cycle-Max Coaching Brochure

 

Copyright © 2005  Holmes Fitness Coaching, LLC
Last modified: July 21, 2010