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BESPOKE CYCLING TRAINING

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REAL WORLD RESULTS

review1-compressor “I have worked with Tim since he joined the team in 2012 and post-Rio Olympics have been using him as my coach. He has helped improve my endurance and threshold, which enables me to get to the finish of Criterium races fresher and increases my chances of taking the win. Tim has a great knowledge of the racing and training aspects of cycling and has a positive influence on the morale of the team.”
– Ed Clancy
OBE – Multiple World and Olympic gold medalist

review1-compressor “It’s been great working with Tim since the winter of 2015, being my brother he understands how to get the best out of me, and as a coach he sets well-structured training that is both challenging and highly effective. His coaching style is very versatile and skilfully works with and around team training camps and frequent travelling with the team.”
– Peter Kennaugh
MBE – Professional for Team Sky and Olympic gold medalist

post2 ” I started working with Tim in November 2015 and the following season was my most successful year to date. Tim’s training is tailored exactly to fit my needs not just as a rider but as a person too. The sessions are challenging and race-specific, and feedback is promt and motivating.”
– Chris Lawless
British National Criterium Champion

post2 “Hi Tim, Bloody hell I’m turning into a different rider. Strong field today and the course is not the fastest and not the quickest day. I won the event in 51.21, not far off the course record held by Richard Prebble at his best on a float day. But I think the fact I won by 2 mins and put in 4 mins over a big rival who is going well and winning events in his own right says a lot for the training you’ve given me over the last few weeks, it’s a game changer. Still, there’s more to come and it gives me a lot of confidence knowing that my training is putting me in the best shape I can be.”
– Mike Ford

post2 “What do you do to take your cycling to the next level? Whether you ride competitively, recreationally, or just to improve your fitness – you hire a coach. But as a 58 year old woman who took up road cycling as the only physical activity allowed by her doctor after a serious injury – hiring a coach is a daunting task. If you are looking for a coach who knows his stuff, shares his knowledge, and listens to you, creating a personal program for you to succeed – you need Tim. Thank you Tim for all you’ve done for me this year! Can’t wait for next season!”
– Sara Folend

post2 “Turning myself from a track rider into a road rider could not have been done better with anyone else than Tim. Tim has more understanding over both the disciplines and the physiological demands than any other coach I have ever worked with. Tim is extremely easy to work with, making sure you are clear with what is important and keeping in touch through the hard blocks when he knows you are on the limit. Tim is a great mix of ruthlessly working on every little 1% at the top level of training and also has compassion and will let you know its ok to relax or take it easy at times.”
– Alex Frame
Former team pursuit world champion

“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.”

Muhammad Ali

WHY TAILORED COACHING WORKS

LIMITED TIME FOR TRAINING?

This is a common issue for people who cycle as a hobby, and is easily remedied with a well structured training program. Strategies such as using a power meter to provide more clinical and specific feedback information, and training in specific zones such as the sweet spot zone have been proven to optimise physical adaptations whilst limiting physiological strain.

WANT TO KNOW HOW TO OPTIMISE TRAINING ADAPTIONS USING NUTRITION?

In order to optimise nutritional value while training, it is important not only to eat the right thing, but to eat it at the right time. After a race or an intense training session it is vital to refuel with a recovery drink within 20 minutes and a balanced meal within an hour, the longer you wait the more your recovery is hindered. Don’t over fuel with high carb energy drinks for short training sessions (less than an hour), and aim to periodise your diet alongside your training by fueling well for tougher training days and reducing simple carbohydrate consumption on easier training days.

COMMON MISTAKES YOU COULD BE MAKING

Consistency is key when it comes to getting results. Doing a massive ride on a Sunday and paying the price for the rest of the week is like taking one step forward and two steps back. It is important to focus on the training block as a whole and not get carried away by overreaching in individual sessions. Recovery days and periods are when your body will adapt and improvements will be made, so rest days are just as important as training days. Success won’t happen overnight, be patient and trust the process!

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