How And Why You Can Benefit From A Cycling Coach

by John Wakefield | Sep 12, 2022 | Bike, Training, Training Insights

Cycling Coaching can increase your riding performance whether you're a newbie or a pro

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.

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.
John Wakefield

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 Cycling 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.

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 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

Check out WILD AIR Sports for more articles like this.

Post Tags: Cycling, Cycling Training, John Wakefield, Mountain Biking, ScienceToSport

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B. In connection with any Order involving a virtual item (including characters, names, skins, goods) or in-game currency (together, “Digital Items”), you are paying for a limited, non-assignable license to access and use such Digital Items as intended by and solely as permitted within the Property. You do not have any right to reproduce, distribute, communicate to the public, make available to the public or transform any of our Properties or Digital Items via any online media, in any media format or channel now known or hereafter devised (except as may be expressly described or contemplated within our applicable Property). Digital Items purchased or available to you in or via our Properties can only be used in connection with the applicable Property associated with the Order. Digital Items are not redeemable or subject to refund and cannot be traded outside of any of our Properties for money or other items for value (for example, in-game currency has no cash value). We may modify or discontinue any or all Digital Items at any time, with or without notice to you.

C. Some of our Properties require or allow for paid subscriptions. By signing up for a subscription, you agreed that your subscription may be automatically renewed and, unless you cancel your subscription, you authorized the charges to your payment method for the renewal term. From time to time, we may offer a free trial subscription. If you register for a free trial subscription, we will begin to bill your account when the free trial subscription expires, unless you cancel your subscription before that time. If you cancel your subscription early, unless we provide otherwise in writing, you will not receive a prorated refund, but you will continue to have access to the product or service until the end of the term during which you canceled the subscription.

D. We reserve the right to refuse or cancel any Order prior to delivery. Some situations that may result in your Order being cancelled include system or typographical errors, inaccuracies in product or pricing information or product availability, fairness among customers where supplies are limited, or problems identified by our credit or fraud departments. We also may require additional verification or information before accepting an Order. We will contact you if any portion of your Order is cancelled or if additional information is required to accept your Order. If your Order is cancelled after we have processed your payment but prior to delivery, we will refund your payment.

E. When you provide payment information, you represent and warrant that: (i) the credit card information you supply to us or our processor is true, correct and complete; (ii) you are duly authorized to use such credit card for the purchase; (iii) charges incurred by you will be honored by your credit card company; and (iv) that all the information you provide is accurate and that you will notify us of any subsequent changes.

F. You may have the right to cancel an Order placed depending on the nature of the applicable Property ordered and a return policy associated with the same . Please note that Orders for Digital Items, personalized items and items with a seal that has been broken are typically non-refundable. Subject to the foregoing, unless we provide otherwise in writing, the return period associated with our Properties (including any physical goods you may order) is thirty (30) from delivery. Depending on the nature and condition of the applicable item returned, you may be required to pay for return shipping fees and may only receive a pro rata portion of the amount originally paid.

7. COPYRIGHT POLICY

If you believe that any content appearing on a Property infringes your copyright rights, please forward the following information in writing to our “Copyright Agent”:

i. your name, address, telephone number, and e-mail address;

ii. a description of the copyrighted work that you claim has been infringed;

iii. the exact URL or a description of each place where alleged infringing material is located;

iv. a statement by you that you have a good faith belief that the disputed use has not been authorized by you, your agent, or the law;

v. your electronic or physical signature or the electronic or physical signature of the person authorized to act on your behalf; and

vi. a statement by you that the information in your notice is accurate, and a statement made under penalty of perjury that you are the copyright owner or authorized to act on the copyright owner’s behalf.

Our Copyright Agent’s address is:

Wild Air Sports

Email: [email protected]

We will review any notices of copyright infringement and take appropriate action. Inquiries that do not follow this procedure may not receive a response. Any notices of copyright infringement are subject to counter-notice as detailed below.

If you believe the content that was removed (or to which access was disabled) is not infringing, or that you have the authorization from the copyright owner, the copyright owner’s agent, or pursuant to the law, to post and use such content, you may submit a counter-notice to the address listed above containing the following information:

i. Your physical or electronic signature;

ii. Identification of the content that has been removed or to which access has been disabled and the location at which the content appeared before it was removed or disabled;

iii. A statement that you have a good faith belief that the content was removed or disabled as a result of mistake or a misidentification of the content; and

iv. Your name, physical address, telephone number, and e-mail address, a statement that you consent to the jurisdiction of the federal court in Los Angeles, California, and a statement that you will accept service of process from the person who provided notification of the alleged infringement.

After we receive your counter-notification, we will forward it to the party who submitted the original claim of copyright infringement. Please note that when we forward the counter-notification, it includes your personal information. By submitting a counter-notification, you consent to having your information revealed in this way. We will not forward the counter-notification to any party other than the original claimant.

After we send out the counter-notification, the claimant must then notify us within 10 days that he or she has filed an action seeking a court order to restrain you from engaging in infringing activity relating to the content that was removed or disabled. If we receive such notification we will be unable to restore the material. If we do not receive such notification, we may reinstate the material.

8. THIRD PARTY INDEMNITY

You agree to indemnify and hold harmless “Our Parties” (as defined below) from and against any and all “Losses” (as defined below) that may arise in connection with: (i) your use of the Properties in violation of these Terms; (ii) User Content provided by you; or (iii) any actual or alleged violation or breach by you of these Terms. “Our Parties” means Wild Air Sports and its officers, directors, employees, parents, partners, successors, agents, distribution partners, affiliates, subsidiaries and their related companies. “Losses” means claims, liabilities, losses, damages, obligations, costs and expenses (including reasonable attorneys’ fees and costs). You agree to cooperate fully with us in the defense of any claim that is the subject of your obligations hereunder.

9. WARRANTIES; LIABILITY

A. YOU EXPRESSLY AGREE THAT USE OF OUR PROPERTIES IS AT YOUR SOLE RISK AND THAT YOU WILL BE SOLELY RESPONSIBLE FOR ANY DAMAGE ARISING FROM DOING SO. WE ARE NOT RESPONSIBLE FOR THE ACTIONS, CONTENT, DATA, OR INFORMATION SHARED BY THIRD PARTIES. OUR PROPERTIES (INCLUDING SOFTWARE) AND ALL ASSOCIATED CONTENT ARE PROVIDED ON AN “AS IS” AND “AS AVAILABLE” BASIS WITHOUT WARRANTY OF ANY KIND, EITHER EXPRESS OR IMPLIED. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DO NOT MAKE ANY COMMITMENTS ABOUT ANY CONTENT WITHIN OUR PROPERTIES, ANY SPECIFIC FUNCTIONS OR THE RELIABILITY, ACCURACY, SECURITY, TIMELINESS, NON-INFRINGEMENT, OR AVAILABILITY OF OUR PROPERTIES OR ANY ASSOCIATED CONTENT TO MEET YOUR NEEDS. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DISCLAIM THE WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR THOSE ARISING OUT OF A COURSE OF DEALING OR USAGE OF TRADE, AND ALL OTHER IMPLIED WARRANTIES.

B. WHEN PERMITTED BY LAW, OUR PARTIES WILL NOT BE RESPONSIBLE FOR LOST PROFITS, REVENUES OR DATA, FINANCIAL LOSSES OR INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL, EXEMPLARY OR PUNITIVE DAMAGES. TO THE EXTENT PERMITTED BY LAW, THE TOTAL LIABILITY OF OUR PARTIES FOR ANY CLAIMS UNDER THESE TERMS, INCLUDING FOR ANY IMPLIED WARRANTIES, IS LIMITED TO THE AMOUNT THAT YOU PAID US TO USE THE PROPERTIES (OR, IF WE CHOOSE, TO SUPPLY YOU WITH THE PROPERTIES AGAIN).

BY ACCESSING THE PROPERTIES, YOU UNDERSTAND THAT YOU MAY BE WAIVING RIGHTS WITH RESPECT TO CLAIMS THAT ARE AT THIS TIME UNKNOWN OR UNSUSPECTED, AND IN ACCORDANCE WITH SUCH WAIVER, YOU ACKNOWLEDGE THAT YOU HAVE READ AND UNDERSTAND, AND HEREBY EXPRESSLY WAIVE, THE BENEFITS OF SECTION 1542 OF THE CIVIL CODE OF CALIFORNIA, AND ANY SIMILAR LAW OF ANY STATE OR TERRITORY, WHICH PROVIDES AS FOLLOWS:

“A GENERAL RELEASE DOES NOT EXTEND TO CLAIMS THAT THE CREDITOR OR RELEASING PARTY DOES NOT KNOW OR SUSPECT TO EXIST IN HIS OR HER FAVOR AT THE TIME OF EXECUTING THE RELEASE AND THAT, IF KNOWN BY HIM OR HER, WOULD HAVE MATERIALLY AFFECTED HIS OR HER SETTLEMENT WITH THE DEBTOR.”

A general release does not extend to claims that the creditor or releasing party does not know or suspect to exist in his or her favor at the time of executing the release and that, if known by him or her, would have materially affected his or her settlement with the debtor or released party.

C. YOU AGREE THAT ANY CAUSE OF ACTION ARISING OUT OF, RELATING TO, OR IN ANY WAY CONNECTED WITH ANY OF OUR PROPERTIES OR THESE TERMS MUST COMMENCE WITHIN ONE (1) YEAR AFTER THE CAUSE OF ACTION ACCRUES; OTHERWISE, SUCH CAUSE OF ACTION SHALL BE PERMANENTLY BARRED. THIS PROVISION IS NOT APPLICABLE IN NEW JERSEY.

These Terms shall be construed in accordance with the laws of the State of California without regard to its conflict of laws rules. Any permitted court legal proceedings against one of Our Parties (i.e., those not subject to Mandatory Arbitration, as provided below) that may arise out of, relate to, or be in any way connected with our Properties.

10. DISPUTE RESOLUTION & MANDATORY ARBITRATION

(A) We each agree to first contact each other with any disputes and provide a written description of the problem, all relevant documents/information and the proposed resolution. You agree to contact us with disputes by contacting us at Contact Us. We will contact you based on the contact information you have provided us.

(B) If after 30 days the parties are unable to resolve any dispute raised under the previous provision, the dispute may only be submitted to arbitration consistent with this Section. We each understand that either of us would have had a right or opportunity to litigate disputes through a court and to have a judge or jury decide their case, but we are instead voluntarily choosing to have any disputes resolved through binding arbitration.

(C) We each agree that any claim or dispute between us, and any claim by either of us against any agent, employee, successor, or assign of the other, including, to the full extent permitted by applicable law, third parties who are not signatories to this agreement, whether related to this agreement or otherwise, including past, present, and future claims and disputes, and including any dispute as to the validity or applicability of this arbitration clause, shall be resolved by binding arbitration administered by the JAMS under its rules and procedures in effect when the claim is filed. The rules and procedures and other information, including information on fees, may be obtained from JAMS’ website (www.jamsadr.com) or by calling JAMS at 949-224-1810.

(D) We are entering into this arbitration agreement in connection with a transaction involving interstate commerce. Accordingly, this arbitration agreement and any proceedings thereunder shall be governed by the Federal Arbitration Act (“FAA”), 9 U.S.C. §§ 1-16. Any award by the arbitrator(s) may be entered as a judgment in any court having jurisdiction.

(E) Exception to Arbitrate. We each agree as follows: (i) either of us may bring qualifying claims in small claims court; (ii) to the extent state law permits either of us to seek injunctive or other equitable relief outside of arbitration, we each agree that such actions will be brought exclusively in the U.S. District Court for the Southern District of California or state court located in Los Angeles. we each consent and submit to the personal jurisdictions of these courts; and (iii) as set forth below, we each agree that any arbitration will be solely between you and Our Party, not as part of a classwide claim. If for any reason any court or arbitrator holds that this restriction is unconscionable or unenforceable, then our agreement to arbitrate doesn’t apply and we each agree to resolve the dispute in court.

11. NO CLASS ACTIONS

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO PURSUE DISPUTES ON A CLASSWIDE BASIS; THAT IS, TO EITHER JOIN A CLAIM WITH THE CLAIM OF ANY OTHER PERSON OR ENTITY, OR ASSERT A CLAIM IN A REPRESENTATIVE CAPACITY ON BEHALF OF ANYONE ELSE IN ANY LAWSUIT, ARBITRATION OR OTHER PROCEEDING.

12. NO TRIAL BY JURY

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO TRIAL BY JURY IN ANY LAWSUIT, ARBITRATION OR OTHER PERMITTED PROCEEDING.

13. AMENDMENTS; ASSIGNMENT

You agree that we may update these Terms at any time, and it is your obligation to check for updates. Updates do not apply retroactively. You may not assign these Terms or assign any rights or delegate any obligations hereunder, in whole or in part.

14. MISCELLANEOUS

A. Except as provided in these Terms, these Terms constitute the entire agreement of the parties with respect to the subject matter hereof and supersedes all prior or contemporaneous written or oral agreements between the parties with respect to the subject matter hereof. We reserve the right to provide you with operating rules or additional terms that may govern your use of our Properties generally or any unique aspect (“Additional Terms”). For instance, we may provide you Additional Terms relating to the cancellation or returned to an Order (see Section 6 above). To the extent any Additional Terms conflict with these Terms of Use, the Additional Terms will control.

B. Other than as set forth herein, these terms do not create any rights in favor of any third party. Our failure to take action to enforce our rights does not mean that we give up those rights or cannot take such action in the future. Our Properties may integrate, be integrated into, or be provided in connection with third-party websites, services, applications, platforms, and/or content (“Third-Party Solutions”). We do not control any Third-Party Solutions or any provider of such Third-Party Solutions (“Third-Party Providers”). If your access to any of our Properties is dependent on a Third-Party Solution (for example, accessing our application using an Apple iOS, Android, Microsoft Windows-powered device or gaming platform), then the applicable Third-Party Provider (for example, Apple Inc., Google, Inc. or Microsoft Corporation), shall be a third-party beneficiary of these Terms. However, no such Third-Party Provider is obligated to you under or otherwise a party to these Terms. Further, you agree to comply with, and your use of our applicable Property is conditioned upon your compliance with, all terms and conditions applicable the Third-Party Solution (for example, Apple and Android App Store terms). You represent to us that you have read and agreed to all such Third-Party Provider terms.

C. If you access the Properties from locations outside of the U.S. you do so on your own initiative and at your own risk, and you are solely responsible for compliance with local laws, if and to the extent local laws are applicable.

D. If a provision in these Terms is found to be illegal or unenforceable, that provision shall be removed from these Terms and the remaining provisions of these Terms shall remain in force.

E. At any time and for any reason or no reason we may restrict, suspend or terminate your access to the Properties, terminate your Account, and add, remove or modify functionality.

F. When using our Properties, you agree to comply with all applicable laws and regulations.

G. You agree to fully cooperate with us to investigate any suspected or actual activity that is in breach of these Terms.

H. Our Properties may link or contain links to other websites maintained by our licensors, affiliates and/or third parties. We do not operate, control or necessarily endorse the content found on these third-party websites. You assume sole responsibility for your use of third-party links and any content posted on third-party websites.

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