Personalised Coaching Plans

September 18, 2018

What are your triathlon and swimming plans for 2019?

 

We are currently accepting new athlete registrations for personalised coaching and we're here to help you achieve and exceed your goals!

We'll work out where you are right now, where you want to be come race day next season and what you must improve upon to reach your target.

Your best performance is subject to planning and structuring your training sessions!

  

What you'll receive with personalised coaching:

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Support from your qualified coach

 

  • Coaching phone calls to discuss your progress, your plans for the week ahead and training analysis
  • Monitoring and motivation of your sessions
  • Fast response to any questions you have about your plan via email
Training
 
  • Bespoke structured daily training sessions, using the Training Peaks online coaching platform

  • Periodisation of your weeks training through different phases 

  • Small manageable goals set along the way

  • Training Peaks to track and monitor your sessions and performance

Fitness tests

 

  • Regular fitness testing sessions to benchmark your fitness, track improvements and set training zones

  • Training and heart rate pacing zones for swimming cycling and running, and VDOT pacing for running specifically. VDOT also gives you predicted pacings for intensity and distances

  • We also calculate your power zones for cycling if you have a power meter or can train using a wattbike using regular power testing and fatigue profiling testing. We use the 20 minute FTP and Sub maximal ramp power tests for determining your functional threshold power for cycling. 

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​​Accessible & online plan

 

  • Mobile access and email reminders of workouts

 

 

Case study: 

 

Tim came to us wanting to start training and racing in duathlons, with the hope of progressing into sprint triathlons. His background was running, but he hadn't really done much swimming.


We set Tim up with an annual training plan, planning and scheduling his annual hours, and weekly volume, and added in a 4-week rolling cycle of easy, medium, hard and recovery weeks.


Together we then started looking at duathlon and training events he could do for the next season for cycling and running in the build up to his main race. These were categorised; A=main race, B=training races (running (5km and 10km) and cycling sportive events/races), and C=fun/low key events.


To begin with Tim's training week was re-structured, to a more balanced approach. He was prescribed regular fitness testing, to give him accurate training zones based on heart rate, pace and power. 


His running technique was improved with drills, which helped him understand proper pacing that he could maintain for the right distances. Along with cycling efficiency drills and turbo training sessions to maximise his time. 


We completely re-worked his annual training plan and periodisation so he was training in the correct zones at the right time, and for the time of year, with the correct sessions and level of progression so he didn't over train or pick up injuries. 


Over the winter months we helped improve his aerobic fitness and fat burning efficiency as a primary fuel source, and strength on the bike, particularly climbing hills. 


Tim was new to swimming, so we recommended technique drills to focus on key areas, working through the phases of front crawl for the entry, catch, pull, push and recovery phases, including increasing his stroke rate and timing of his arm action. 


Fast forward 6 months and Tim completed his first pool-based sprint triathlon at Thames Turbo, followed by the White Oak triathlon a month after showing great improvement, and competed in 3 sprint distance duathlons (5 km run / 20 km bike / 2.5 km run).

 

Over the course of 3 years personalised coaching, Tim had completed sprint and Olympic distance triathlons, the Alpe d'huez triathlon, cycle trip in the alps, half marathons, a 5km, 10km and the Thames marathon 14km swims, and a half Ironman triathlon. Fantastic achievements made by Tim!!

 

Does this sound of interest? 

 

We offer a FREE 30-minute consultation to discuss your goals and training requirements.

 

Coaching plans start at £100 per month

Give Nick a call on 07958 635142 or email speedyswimming@gmail.com to discuss your plans and goals, and to see if we can work together. Or arrange to meet face to face if you prefer.

 

Click here for more information >>

 

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