Unit 14, Haven Workshops

Pier Road

Pembroke Dock

SA72 6TR

 

telephone:

07748107149

 

email:

info@nbcyclecoaching.co.uk

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All training plans are tailored to the individual and their target events but here are examples of what we could offer.

SINGLE EVENT TRAINING PLAN

1. Carry out rider profiling (assess fitness level, available training time, test heart rate zones, assess position on bike etc)

2. Carry out event profiling (assess type and level of training required, equipment requirements, nutrition and hydration etc)

3. Provide detailed 2 to 3 month daily training plan

4. Price from £60

MONTHLY TRAINING PLAN

1. Establish main targets

2. Carry out rider profiling (assess fitness level, available training time, test heart rate zones, assess position on bike etc)

3. Carry out target event profiling (assess type and level of training required, equipment requirements, nutrition and hydration etc)

4. Provide detailed daily training plan (month by month, revised as necessary)

5. Provide cross-training, core strength, flexibility and stretching advice

6. Provide nutrition and hydration advice

7. Price from £50 per month plus feedback, analysis and fitness testing costs as required

PREMIUM MONTHLY TRAINING PLAN

1. Establish main targets

2. Carry out rider profiling (assess fitness level, available training time, establish heart rate and/or power zones, assess previous training levels and results etc)

3. Initial benchmark testing (ramp test, peak power test, maximal aerobic power etc as required)

4. Initial technical analysis (pedalling, position on bike etc)

5. Carry out target event profiling (assess type and level of training required, equipment requirements, nutrition and hydration etc)

6. Provide detailed daily training plan, turbo training session plans, daily log, heart rate and power training zones (month by month, revised as necessary, feedback as necessary)

7. Carry out periodic fitness/progress testing (1 per 6 to 8 weeks)

8. Analysis of data from target races, key training session and tests

9. Provide cross-training, core strength, flexibility and stretching advice

10. Provide nutrition and hydration advice

11. Price from £80 per month including feedback, analysis of data and fitness testing

RIDE WITH A COACH

1. One to one coached rides – from £40/hour, including video analysis

2. Group coached/guided rides (minimum 2, maximum 6 riders) – from £10 per rider

FITNESS TESTING (includes analysis and print out of results, recommendations for training)

1. Wattbike pedalling technique analysis - £30

2. Bike fit and positioning, aerodynamic analysis, effect of position on HR/power - £40

3. Progressive ramp test on the Wattbike (plot of HR/power, pedal analysis, left/right balance) - £40

4. Maximal aerobic power test (MAP) - £40

5. Peak power/staged power test (power profiling to highlight strengths and weaknesses) - £40

6. Time trial or steady state test (to establish functional threshold power) - £40

7. Maximum heart rate test - £40

Testing notes

1. Tests usually take between 30 minutes and 1 hour 30 minutes.

2. More than one test may be carried out at the same time, if required.

TRAINING WITH POWER

Training with power enables a more accurate guide to exercise intensity than heart rate. This is because heart rate reflects the average effort that has been expended in the previous few minutes. Whereas power gives an accurate and instantaneous measure of the energy being expended. This is particularly useful for riders wishing to pace themselves better in longer rides, sportives, time trials etc.

The training could include:-

1 month hire of a Powertap wheel (wireless Ant+ compatible) to use as and when,

-two 1 hour coached rides (outdoors or turbo),

-full analysis of data using Training Peaks WKO software (analysing average power, normalised power, training stress score, intensity factor, quadrant analysis, power/heart rate/cadence distribution)

Cost from £90/month for package. Powertap wheel hire only from £30/month. Deep section carbon Powertap race wheel hire from £50/week (front and rear wheels).

CYCLING RELATED PRESENTATIONS/TALKS

Presentations or talks to small groups can be arranged. Topics such as sportive training, ironman training, nutrition and hydration, time trial training, winter training, pedalling technique, equipment choice, on-the-road bike mechanics etc – from £80 for a group of 10.