How And Why You Can Benefit From A Cycling Coach

The cycling industry as a whole has seen a tremendous boom during the last decade. Cycling has been coined the “new golf” and the industry has seen over 100% growth in both participation and sales during the last 10 years. But our new golfers are not satisfied with only participating, they want to be competitive. Especially in South Africa, which has always been a nation obsessed with ultra endurance sport, our new golfers want to take on the world’s toughest mountain bike stage races and not only finish, but excel and beat their peers.

Cycling Coaching Can Increase Your Riding Performance Whether You'Re A Newbie Or A Pro
The guidance of a professional cycling coach can increase your performance on the bike whether you’re a newbie or a pro! PC: Ray Cox / Science to Sport

The boom in participation has gone hand in hand with a huge influx and growth of technology in cycling. For example, the number of athletes participating in the Kona Ironman World Championships racing with powermeters has increased more than 5 fold in the last 8 years. In 2008, less than 10% of bikes had a powermeter, whereas the most recent statistics show >50% of all bikes are being fitted with powermeters. Similar trends, albeit lower percentages, are now being seen in our local mountain bike stage races.

Coaching is far more engaging than simply producing a training program for a client.

The popularity of powermeters has resulted in an abundance of information available on the internet, social media, in books, podcasts, etc. Everywhere we look, there are so called professionals giving training advice. This abundance of freely available information is great, but often leads to confusion, resulting in athletes often over-training, performing and applying training principles incorrectly, which results in stagnation or decreases in performance.

As a result, cyclists have begun seeking the help of professional coaches to help declutter the abundance of information available. However, not everyone understands the value of a coach or what to expect from a coaching relationship or experience. This leaves us with the questions; will you benefit from getting a coach, and when is the right time to seek the help of a professional coach? We will discuss and try and debunk some preconceived ideas about coaching.

How And Why You Can Benefit From A Cycling Coach
Understanding and making use of all the data. This is one of the functions that a cycling coach should be able to perform in your journey. PC: Greg Beadle

What Is Coaching?

What seems to be a very simple question is in actual fact the exact question you need to ask yourself when seeking the help of a coach. In cycling terms it is hard to define, however the definitions provided by parallel fields provide useful insights, the international coaching federation (a federation for life coaches) defines coaching as, “partnering with clients in a thought-provoking and creative process that inspires them to maximise their personal and professional potential”, and lifestyle or wellness coaching as “a professionally trained coach who acts as a motivator, educator and accountability partner to support individuals in making lasting lifestyle changes that improve their physical and mental wellbeing”.

These definitions illustrate the complexity of a coaching relationship and that coaching is far more engaging than simply producing a training program for a client.

What A Good Coach Should Do

It goes without saying that a good coach needs to provide a periodised training program, which is individualised to your ability and available time. But, what is too often not mentioned is the additional benefits of a coach and the extent of your relationship with your coach. When choosing a coach, you need to know what you want from the relationship. To us at Science2Sport, there are four key roles of coaches. To ensure you are going to get the added benefit from a coach, they need to be able to deliver the following tasks:

1) Translation of Science
With the abundance of information available, the role of the coach is to translate the science and to incorporate best practice into your training program. One of the fundamental problems with cycling training today is that traditional cycling training methods have become deeply entrenched in what many today believe are best practice. On several occasions recent scientific studies have debunked more traditional training principles. A properly designed periodised training program therefore needs to implement and translate the most recent scientific literature.

How And Why You Can Benefit From A Cycling Coach
Putting in hard sessions on the bike takes a lot of sacrifice. Having a coach helps to ensure your time and energy is correctly spent. PC: Greg Beadle

2) Motivation And Accountability
I feel that these two facets; motivation and accountability, go hand in hand and are critically important. For these to be properly implemented you do however need to ensure that you invest in a more interactive training plan. Coaches normally have a few tiers or packages of coaching and provide anything from monthly interaction with 4 weeks of individualised training (what we call category 3 coaching) to a very interactive relationship with analysis of session data and monitoring (what we call category 1). The latter category of coaching would be essential if motivation and accountability is required. We all know how hard it is to drag oneself out of bed on a cold winter morning. Knowing that you are going to have to answer to your coach is certainly a very undervalued benefit. Further, we all have times when training and life simply gets tough. Your coach is there for support when times get tough and may be your outlet, which is often required to get you back on the road and focussed on your training goal.

3) Eliminate Uncertainty
Our experiences have taught us that a successful athlete is a highly driven athlete. A highly driven athlete always tends to try and do too much, train too hard and always feels as if they have not done enough or trained hard enough. A coach is there to eliminate this uncertainty and help guide the athlete and remind the athlete of the greater goal. In the age where there is an abundance of self-proclaimed experts around trying to impart their wisdom, especially when we see our competitors and friends post their rides on Strava as soon as they are done, it is only natural to start doubting what you are doing and feel as if you are not doing enough. It is when this doubt creeps in that we tend to deviate from our original plan. It is this uncertainty that a coach helps you eliminate.

4) Objective Feedback
The process of training requires careful monitoring across a season, but also monitoring and analysis of specific key training sessions. The problem when looking at your own training is the large level of subjectivity. Athletes tend to be very harsh with themselves due to being extremely driven. A good session will never be good enough, which will eventually lead to the athlete feeling that they need to do more – resulting in over-training and a decrease in performance. The benefit of a coach is that your coach will objectively analyse key sessions (if included in your package as mentioned above). This again is a huge benefit to eliminate doubt and ensure progression.

Personally we have found that individuals who gain the most are those who have tried self-coaching and have failed or stagnated..

When Should I Get The Help Of A Professional Coach?

Personally we don’t believe there is a right or wrong time to utilise a coaching service. Coaching is for anyone from the individual who is simply trying to get more active and lose a few kilograms, to the professional cyclist.

Personally we have found that individuals who gain the most are those who have tried self-coaching and have failed or stagnated due to the reasons discussed above. We have some of our greatest successes and improvements from athletes who had stagnated for years despite training very hard (too much).

How to Know If Getting A Coach Is The Right Option For Me

Important to note that no coach is going to be of any benefit to you if you are not able to listen and trust your coach 100%. You have to respect your coach and trust that she/he knows what is best for you. Any amount of doubt in your coach will nullify any potential benefit. Often athletes who come from self-coached backgrounds are still very stuck in their own ways and not always open minded to change. Coaching is a two-way relationship and communication and trust are key elements of that relationship.

How And Why You Can Benefit From A Cycling Coach
The reward of expressing your hard earned performance gains is as sweet as it comes, even if it’s just dropping your mates in the next bunch sprint to the local coffee shop! PC: Ray Cox / Science2Sport

How Long Before I Start Noticing Coaching Benefits And How Much Will I Improve?

You are not necessarily going to see immediate improvements. Any well-developed training program is periodised and includes all facets which contribute to your ability to ride faster.  These then come together in a so-called ‘peak’ at the time of the event you are training for. That being said you should see small (<2%) session-to-session improvements when repeating the same training sessions. This should be monitored by coaches to ensure that there is progression, albeit small.

However, there is no way to predict your personal ability and potential to improve. Genetically we are all different and therefore our ability to respond to training will be vastly different. We do, however, regularly see improvements of around 5% in peak power output from one year to the next.

Which Category of Coaching Is Best For Me?

Over and above your personal budget you have to ask yourself why you have sought the help of a coach. To be able to choose the correct coaching package you have to review the four key roles of coaches highlighted above. Compare what you are expected to receive in each coaching package and compare it against the potential listed benefits. Only a very comprehensive package (what we call category 1) will give you all the potential benefits.

Other important factors to consider are how structured your calendar is. For example, if you require your training program to be adjusted regularly to accommodate your ever-changing work commitments, a basic package (category 3) is going to be of little benefit to you. When you meet with your prospective coach for the first time, it is best to go with a list of expectations and let them guide you to the correct coaching package.


John Wakefield is a director at Science2Sport. In addition, John works as Head of Coaching and Performance Co-ordinator for UAE Team Emirates World Tour Cycling. With a successful history in motocross, his cycling focus has carried over and found success in a World Championship Title, World Tour and World Cup wins and Multiple National Titles

How And Why You Can Benefit From A Cycling Coach
Coach John Wakefield. PC: Phot Fizza / Team UAE Emirates

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