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Individualised training programming

$260 / month - includes:

Initial setup (pre-payment)

Questionnaire
Initial consultation (video/phone call or in-person)

Subsequent setup (post-payment)

Identification of strengths and weaknesses
More detailed review of training history and discussion of goals

Ongoing programming

Session plans provided up to 1 week in advance
Field testing where required
Short- and long-term training plan development
Data analysis using TrainingPeaks and WKO5
Daily review of training sessions and your comments
Daily provision of feedback where useful
Program revision as necessary
Nutrition guidance for specific workouts and events
Integration of strength training if desired

Advice on race strategy and pacing

Event debrief

Open communication for last-minute advice or program changes when possible

TrainingPeaks Premium subscription

Skinfolds (body fat measurement)

$40 / consultation

Measuring skinfolds provides an accurate way to assess body fat levels when performed by a qualified practitioner. Comparing your measurements to normative values can give a rough guide as to whether focusing on body fat loss might be important in chasing improved performance. However, the main reason to use skinfolds is to assess changes in your own body fat levels, for example, while trying to lose body fat. It provides extra insight into body weight changes - or even lack of change, for example, if body fat levels move in one direction, while muscle mass moves in the other.

Diet review

$80 / data review & 30-minute consultation

This is aimed at helping you with your general diet in order to:

manage body fat levels and/or muscle mass
optimise recovery from training
ensure adequate energy availability
maintain overall health for both increased performance and long-term health itself

Track your diet on an app such as My Fitness Pal for at least 3 days. Send your data for review, then book in a time for a consultation where we will work together to find ways you can sustainably change your diet to help support your health, training, and performance goals.

Who are we here to help?

Oxygen Cycling Coaching provides individualised training programming with a focus on road cycling. This includes road racing, time trials, criteriums... also track endurance and virtual racing (if we stretch the "road" definition a bit). There may be a single event you're aiming for, or a full racing season and beyond.

Alternatively, if you don't race, you might have your eye on a gran fondo, charity ride, or multi-day tour in the French Alps.

Or you may have personal performance goals such as aiming for a time on a local climb, or simply to maximise your gains and get the associated satisfaction out of your training.

Individualised training can help you whether you're new to cycling and want personal guidance on how to train, or if you're an experienced rider looking for a new perspective on how to improve your performance.

Generally speaking, having more time to train is a good thing, but whether you have 5 or 25 hours per week to train, individualised training can help you make the most effective use of that time.

Some questions answered

Do I need a power meter?

Using a power meter (PM) is the only way to directly quantify the output of your legs on the bike. This can help us...

gauge fitness and track changes
identify strengths and weaknesses
track training load
identify fatigue - both within a workout and day-to-day
analyse and plan tactics and pacing strategies

Having a PM also allows training to be prescribed using power targets, however, in many cases, rating of perceived exertion (RPE) - "going on feel" - will be emphasised, with power data informing the points listed above.

While it is recommended that you use a PM, you do not need one. Workouts can be prescribed using RPE, potentially along with heart rate. (Even if you have one, it doesn't necessarily need to be used every ride, eg, when using a different bike, not equipped with a PM.) Without a PM, you must realise that the results of carrying out the processes listed above will be less quantified and less accurate.

Do I need a heart rate monitor?

A heart rate monitor is a useful additional tool, whether or not you are using a PM. Using one is encouraged, but not mandatory.

Can I still do my favourite weekly group rides/races and other fun stuff?

Riding should always be fun, or at least give you a feeling of accomplishment/satisfaction or whatever it is that you want to get out of riding. What riding you actually do is totally up to you.

If there are group rides or club races that you want to do (or other sports/training), these can be worked into your program. Where possible and appropriate, we can work some specific training into these rides, consistent with the desired outcomes of that training block.

You should understand though, that if there are multiple hard group rides/races that you want to do every week, without constraint - no particular training focus - it may leave little room for other focused training (depending on your training background, available time, and the strain of those hard rides).

How will my program be delivered, and how will I report on what I've done?

This will usually happen via TrainingPeaks.

TrainingPeaks allows you to connect to a coach, who can then plan workouts and upload them to your calendar. If you want, you can then upload them to your bike computer or even to platforms such as Zwift.

Similarly, you can upload your bike computer or virtual ride data to TrainingPeaks, and it will automatically be available to your coach. The coach can then also download this data to WKO5 - a desktop app made by TrainingPeaks - for further data analysis.

Even if you don't use a power meter (or maybe not even a bike computer) TrainingPeaks still provides a convenient way to share workout details, and for you to give comments about the workout (or other topics) to your coach.