For the racing & sportif cyclist and tri-athlete
My starting point with every rider is a completion of a detailed questionnaire. This is based on the model provided by British Cycling and used by their world record breaking cyclists.
After receiving and studying this we can formulate a training plan. And this document gives us the opportunity to ask questions, begin to understand each other and establish how we will work effectively as a coach-rider team. If you are based in the London area we can either meet up or alternatively discuss your needs over the telephone or via the internet.
Both of us have an opportunity to ask questions, begin to understand each other and establish how we will work effectively as a coach-rider team.
We offer one coaching plan, but this will be tailored to suit you and includes:
- Comprehensive rider questionnaire
- Introductory consultation
- Phased breakdown of yearly training
- Detailed monthly or weekly training plans.
- Explanation and expansion of all training sessions
- Regular analysis of progress
- Revised training plans when required
- Depending on the area, suggested training routes
- Assistance of a qualified dietician and physiotherapist if necessary
- E-mail, telephone consultation, advice and face to face meeting at least one a year
This is a personalised service, based on your current ability, goals, potential to achieve and lifestyle. Each week has session’s specific to the training required to meet your needs, and training time available. We like to form a good rapport with riders and encourage a two way dialogue, of advice, analysis and feedback.
We can base your training either using Heart Rate or power based methods. Capital Cycle Coaching is familiar with Garmin software and route planning via most popular software. An all encompassing package not normally used by most coaches.
One important point to consider only British Cycling Level 3 coaches are insured for prescribing training to riders on the open road.
Costs can vary depending on the level you need. This service is intended for those riders who are intent on achieving their maximum potential and are prepared for the amount and intensity of work in order to achieve these goals.
Costs:
Monthly programme costs, from £25 to £50 – minimum 3 months.This service is designed especially for the commuter. I offer advice on bikes, equipment, clothing, maintenance, routes, and traffic riding techniques.
How to get fitter with your commute by adopting alternative cycling techniques?
Many commuters say that this is the most rewarding part of their day and that’s from people who really love their jobs. Being out in the open air and the joy of not having to deal with traffic jams is really special. Plus the time savings – it’s a very efficient form of transport and is the fastest mode of transport in central London. Transport for London figures show that a bike takes just 22 minutes to travel 4 miles compared to 40 minutes by car and 30 minutes by public transport. And remember it’s free, no expensive fares to find!
It’s a misconception that cycling is dangerous. Figures show that in the UK regular cyclists live an average of 2 years longer than the rest of the population and have a health and fitness of someone 10 years younger than them. With a little common sense, knowledge and experience – that’s where I come in -you can make yourself much safer than average.
Surprisingly it doesn’t rain as much as you would expect. In a full year of commuting 5 days per week, you are likely to get soaked for only 12 trips and on those days chill out and take the bus or train. It may seem awful riding in the rain but funnily enough you start to enjoy the conditions and with the correct clothing, you can make light of it, ensuring your commute is pleasurable. And when it’s cold it’s far better cycling then waiting at a chilly bus stop.
General fitness
If you just want to achieve a good general level of fitness and are not interested in competing, then Cycling is a super way of acquiring this. All it takes are a few gentle rides ridden at a moderate pace and you’ll soon be strong enough to tackle longer jaunts, possibly even a longer distance charity ride.
Many other sports, such as running, puts stress on the joints and can lead to injuries whereas cycling does not; the bicycle acts as a supportive platform. Also when tired you can take it easy and of course you have the down-hills to freewheel – without taxing the muscles at all.
Riding a bike helps improve muscular fitness and blood circulation and can be a valuable part of a weight loss programme. According to the British Heart Foundation, cycling at least 20 miles per week reduces the risk of coronary heart disease to less than half that for non-cyclists. Cycling also makes you feel younger and reduces stress. According to Sharp - the National Forum for Coronary Heart Disease Prevention - regular cyclists typically enjoy a fitness level equivalent to being 10 years younger.
Even if you only cycle a few miles per day your muscles will feel and look stronger. The main muscle groups used when cycling are the upper thigh muscles (quadriceps); the backside muscles (gluteus maximus), and, to a lesser extent, the calf muscles (gastrocnemius and soleus). Contrary to popular belief, cycling does not necessarily lead to bulging leg muscles. What most people find is that their legs become trimmer and more toned, in other words, shapelier.
Cycling increases energy levels. This helps the body not only to burn fat when you’re exercising but will also help your body burn lots of calories even when sedentary. A period of 20 minutes cycling at moderate speed, five days per week, will also significantly increase your energy levels.
Exercising releases endorphins into the bloodstream - substances produced in the brain which create a feeling of contentment and happiness. Aerobic exercise therefore can help to reduce stress.
