Training with a coach will help you improve your performance more quickly and efficiently than trying to do it on your own. While there are no shortcuts to building fitness, a coach will help you avoid the pitfalls that will hold you back. A good coach will help you:

Take the stress out of figuring out how to fit training into a busy schedule
Tailor your plan so you are doing the right workouts at the right time at the right intensity
Set realistic goals by finding events or races that are challenging but achievable.
Stay consistent, even when your motivation hits a low point.
Fuel your workouts appropriately and hit the body composition targets you desire.
Prioritize rest and recovery with the same dedication that you prioritize your workouts

How Does Online Training Work?

Step 1 - Creating Training Zones to Track and Measure Progress

The primary metric we use to track fitness on the bike is your ability to produce Power. Your power, measured in watts, is a function of how hard you can push (Torque) and how fast you can spin (Cadence) the pedals. To measure power you need to have power meter installed on your bike or spend some time training indoors on smart trainer. All training plans start with a round of fitness testing. We will use the results of this testing to set up initial training zones which will be entered in your Training Peaks account and your cycling computer. As you progress you will conduct regular field tests every 6-8 weeks to track changes and adjust zones accordingly.

Step 2 - Create your Plan

Once we know your current level of fitness, available hours to train, and the distance and demands of the event you are training for we can get started creating your plan. We start with 4 - 8 weeks of individualized workouts loaded into a calendar on the Training Peaks App. These workouts can be completed outside (if you have a power meter) or on an indoor smart trainer. The details of each workout are communicated through the app, and you will be able to access your workouts on your phone, iPad or computer. You coach will be able to see all of your data in training peaks (ride time, power, heart rate, cadence, etc) and will send you workout feedback based on what we see in the file and on any post workout notes you may leave for me. You can also ask questions or seek help in the Betera Locker Room on the Slack App.

Your training plan is your map to showing you how to get from where you are now to where you want to be. All maps follow the same general template:

Train your ability to go long (you need a big fuel tank to make it to the finish line)
Train your ability to go long without losing steam (you need a high performing engine to make it to the finish line feeling great with fuel left in that tank)
Train your ability go faster (make your engine more efficient and build your strength so you can produce more power)
Train your ability keep up over a short hill, close a gap, or create separation from the group (increase your acceleration so you can make it to the finish line FIRST!)

Here’s a closer look at an individual workout:

Each Workout on your Plan will include:

A Warm Up (WU) gradually building intensity and adding some leg speed drills to loosen up.
A Main Set (MS) the Key interval portion of the workout
Bonus Endurance - often added at the end. Ok to skip this step if feeling time crunched.
A Cool Down (CD)

Even without opening the file I can see that the rider did not complete the workout as planned as it is yellow. I can also see that she gave it an perceived effort score of 8 and left me a couple of comments. When I open it - I can see the power file below which shows clearly that she completed the intervals, but shortened the bonus aerobic time at the end.

Looking at the power file from the workout. You can see see that the rider was able to build power a bit as she went as the final three intervals are a bit stronger the the previous two sets. I can use this information to refine targets for future workouts.

There are many more performance metrics which can be charted and analyzed in the training peaks software. As your progress in your cycling you will learn more about how to use all of the information it holds to help you train more effectively. If you join the slack page I will post regular ride file reviews showing you what to look for in your ride file and how to use the information to adjust your own workouts going forward.

Equipment:

The most important piece of equipment for training is bike that fits you well. If you are new to cycling, taking the time to pay for a professional bike fit will dramatically improve your comfort, and your ability to produce power.
A power meter. Measuring power is truly the best way to track progress on your bike. Power on the bike is measured in strain gauges in your pedals, on a crank . There are many different options to choose from and there are advantages and disadvantages to each. Personally, I prefer to use pedal based systems as they can be transferred more easily from bike to bike than crank based systems. I have used Garmin, Power Tap, and Assioma Pedal based systems, as well as Stages crank arms. Most of the athletes I coach use one of these systems and my current favorite Assioma pedal system. I like them because they are rechargeable rather than battery powered, have worked well with all of my various bike computers, and they require very little maintenance. There are many other options out there these are just the ones that I work with the most.
A cycling computer. This is a computer that mounts to your bike so you can see your heart rate, power, speed, distance, etc. while riding. The best cycling computers can also provide you with routes and upload workouts directly form your training peaks accounts and cue you when it’s time for intervals. The cycling computers that are most popular with my clients are Wahoo Elemnt or Roam, and the Garmin 800 or 1000. I slightly prefer the Wahoo computers but I know plenty of cyclists who are 100% Garmin users and they are both great choices.
An indoor trainer. If you live in an area that is very cold and snowy in the winter or if you need to workout early morning or later evenings when it gets dark then having a trainer at home is going to be a key part of your cycle training. If you want to be fit for summer riding you need to start your training in December or January and these can be tough months for riding outside. Most riders choose to invest in an indoor smart trainer for their first season of power based riding before purchasing a power meter for their bike, and even if you already have a power meter, investing in a smart trainer is a great choice. These are trainers that you mount your bike on that allows the resistance to be controlled by cycling apps such as Zwift, Rouvy, and Fullgaz When riding a virtual course in the app on a smart trainer, if you begin to climb a hill the resistance ramps up and you have to pedal harder (or change to an easier gear!), just like when riding outdoors. Smart trainers also allow you to complete structured power based interval sets which can be completed without stop signs, cars or other road hazards to get in the way. Professional cyclists have always known that time on a trainer is highly productive and smart trainers now make is much more fun as we can do intervals, or join a group ride virtually. The smart trainer technology changes rapidly and my advice is to purchase the best newer model that you can afford. I also find that direct drive trainers (those that mount directly to your bike in place of the rear wheel) create less wear and tear on your bike, generally require less “tweaking” and give a better ride feel to your indoor efforts.

Nutrition

Nutrition is a big part of all online coaching plans. Understanding when and how to fuel your workouts properly is a key part of athlete progress. Our nutrition needs change constantly based on our training load, the type of riding we are doing, the weather, and our age. Like your training plan, we will constantly be tweaking your fueling plan as you move through your program. Our first step will be to make sure you are thinking about the fuel you need before, during and right after your rides. Fueling before the ride is dependent on the length and intensity of the effort, and the time of day you are riding. Early a.m. workouts require a different strategy than mid afternoon rides. Fueling during the ride generally consists of some sort of carbohydrate drink mix, electrolytes, and possibly solid foods for the longer rides. Figuring out what you can tolerate, and exactly how many calories you need during a ride will be part of the coaching conversation. Finally, eating post ride is about giving you body what it needs to recover quickly from the effort, replace some of the kcal lost in the ride, and preparing you for your next ride!

Communication

Weather your join the winter/summer bike leagues or sign up for one on one coaching, communication will be the key to our success. In the group programs we communicate mostly in team pages in slack, or while riding together in Zwift workouts. However you can schedule a phone consult from me if you feel you need a bit more individualized help (note, for the summer league, monthly phone calls are included in the cost). If you sign up for one on one coaching, you will receive more constant feedback, through comments in training peaks, file reviews videos, and regularly scheduled phone calls. I do not have a tiered system of pricing based on contact for my services, instead I take a limited roster of one on one clients each season and we assume we will talk as often as we need to keep us on track. We will have a call at least monthly and often clients choose to schedule weekly or bi weekly check in’s, especially if they have busy or constantly changing work schedules that require a lot of training plan tweaks.