How Online Cycling Coaching Works with KSU Coaching

At KSU Coaching, we understand that starting a journey with a cycling coach can feel a bit overwhelming, particularly if you’ve never worked with a personal coach before. The coaching relationship is unique, designed to be highly personalised, supportive, and focused on helping you achieve your cycling goals, whether you’re a seasoned racer or a casual rider looking to improve your fitness.

Initial Enquiry

The first step in starting your coaching journey with us is the initial enquiry. This is a relaxed conversation, either face-to-face or over Zoom, where we get to know each other. This session is less about the technicalities and more about understanding your goals, ambitions, and challenges. It’s also your opportunity to ask any questions about how our coaching works, who I am as a coach, and what you can expect from the process. We aim to create a comfortable environment where we can both determine if we’re a good fit to work together.

First Setup Chat

Once you’ve decided to proceed, we move on to the first setup chat. This conversation is more detailed, focusing on your current fitness level, training history, and specific goals. We discuss your weekly availability, preferred training methods, and any equipment you have. This session sets the foundation for your personalised training plan. The more information you give, the better we can make your training work for you.

Historical Training Analysis

Before we design your training plan, we perform a historical training analysis. This involves reviewing any past training data you may have, whether from apps like Strava, Garmin, or TrainingPeaks. This analysis helps us understand your current fitness level, identify strengths and weaknesses, and tailor your training plan to your specific needs. If you’re new to structured training, don’t worry—we’ll guide you through everything.

First Week of Training and Testing

Your first week of training marks the beginning of your structured programme. Depending on your goals and experience, we might include some baseline testing, such as an FTP (Functional Threshold Power) test. This test helps us set accurate training zones and measure progress over time. The first week is also about getting familiar with the training routines, understanding how to use the training software, and starting to build the habits that will support your
long-term success.

Ongoing Monthly Calls

One of the core components of our coaching service is the ongoing monthly calls. We don’t limit contact at KSU Coaching, but as a minimum, we schedule a 45-minute call every month. These calls are crucial for checking in on your progress, discussing any challenges you’re facing, and adjusting your training plan as needed. Some months, these calls might be quick check-ins, while other times, we dive deeper into your training data, nutrition, or race strategy.

Ad Hoc Check-Ins

In addition to the scheduled monthly calls, we offer ad hoc check-ins. Life happens, and sometimes you need immediate support, whether you’re dealing with an injury, illness, or just a tough week. We’re here to provide advice, make necessary adjustments to your plan, and keep you motivated during both the highs and lows of your training journey.

Season/Annual Review

At the end of your training season or annually, we conduct a comprehensive review of your progress. This review covers everything from your training data and race results to how you felt mentally and physically throughout the season. It’s an opportunity to celebrate your successes, learn from any setbacks, and plan for the future. This review ensures that your training plan continues to evolve with your goals and circumstances.

The Role of Technology in Coaching

One of the key advantages of online coaching is the ability to leverage technology to enhance your training experience. At KSU Coaching, we use TrainingPeaks to manage your training plan and track your progress. You’ll have your own account where all your workouts are scheduled and where you can leave feedback after each session. After each ride, we encourage you to leave detailed comments in TrainingPeaks. This feedback is invaluable as it helps us understand not just what you did, but how you felt during the workout, what the conditions were like, and any other factors that might influence your performance – it’s
definitely not just about the numbers!

Nutrition and Strength Training

Nutrition and strength training are crucial components of your cycling success and at KSU coaching we see the whole picture. While cycling is the primary focus, we also offer guidance on how to fuel your body for optimal performance and recovery. We can schedule separate sessions to discuss nutrition strategies, whether you’re looking to improve your diet for general health or aiming for specific weight loss goals. Strength and conditioning (S&C) is another area where we can provide support. To be a strong rider we have to have strong bodies, and we can incorporate S&C into your training plan, focusing on exercises that complement your cycling and help prevent injuries.

Goal Setting and Planning

Setting clear, measurable goals is an essential part of your training journey. During our initial conversations and throughout our coaching relationship, we’ll work together to define both short-term and long-term goals. These could range from completing a specific event or ride to improving your overall fitness. By having defined goals, we can tailor your training plan to ensure you’re always working towards something meaningful for you.

Flexible and Personalised Coaching

Our coaching approach is flexible and tailored to your needs. Whether you’re dealing with limited time, specific challenges, or fluctuating motivation, we
adjust your training plan accordingly. The goal is to make sure your training fits into your life, rather than adding unnecessary stress. We believe in a collaborative process where your feedback is integral to the success of your training plan.

Setting you up for Success

Online cycling coaching with KSU Coaching is about more than just following a training plan—it’s about building a partnership that helps you achieve your cycling goals, no matter how big or small. From the initial enquiry to ongoing support and reviews, we’re committed to providing a comprehensive, personalised coaching experience. Whether you’re preparing for a race, aiming to improve your fitness, or simply want to enjoy your rides more, we’re here to help you every step of the way. If you’re ready to take the next step in your cycling journey, we’re excited to work with you. Let’s start with a chat and see how we can help you reach your goals.