Do you need a cycling coach?

I don’t need a coach I cycle just for fun.

I hear this a lot but in the next breath the cyclist asks me what my training looks like and tell me they have a Sportive to train for, have lost shape and haven’t got that much faster or worse slower on their bike.

Clearly, they need some kind of direction then.

Getting fitter on a bike is not just about working as hard as you can, for as long as you can that’s how you break yourself physically and mentally.

And this is where a coach can help by creating a periodised plan that breaks your training up into progressive, meaningful and enjoyable chunks of training that has build and de-load weeks so you get the right intensity and recovery.

Here’s a rough plan of my build into the 312 next year

November December

8/9 hours a week bike - focus on strength, torque and aerobic capacity

3 x 30 mins gym sessions - focus on strength

Jan

10/12 hours a week bike - focus Vo2, strength and aerobic capacity

3 x 30 mins gym sessions - focus on strength

Feb

13/14 hours a week bike - focus on Vo2, strength and aerobic capacity

3 x 30 mins gym sessions - focus on strength and reactive strength

March

14/16 hours a week bike - Strength, Vo2 or Threshold and aerobic capacity

2 x 30 mins gym sessions - focus on strength and reactive strength

April

14/16 hours a week bike - Strength, Threshold and aerobic capacity

2 x 30 mins gym sessions - focus on strength maintenance

End of April 312 Target 1A

This structure gives a focus each month. Stops me from randomly adding in unnecessary hard or opposing training into the mix and builds my training that’s growing my fitness and physiology to be able to deal with riding the 312 fast.

Note the heavy gym and strength focus here. Without a doubt, I know that keeping the focus on strength on and off the bike will make me robust and constantly lay stronger foundations for power to grow and develop.

You might be a recreational cyclist and not a pro.

You might have a hilly Sportive to train for next year.

You might want to take on the 312 and want to ride it strong and have fun in sunny Majorca.

You might not have as much time to train as I do but that’s the point. When you are time-crunched you want to get the best from your free time when you can train.

You might not want a coach but if you want a plan to help you get the best out of your winter training PM me

Thanks for reading

Simon

Performance & Nutrition Director
2 X Winner of Gym Based PT, and founder of VPCC