Mdyoung

In a change to the advertised Coaching Workshop I have made it more accessible. Please read below and get yourself booked on!!!

Cycling Specific Training Workshop

For Triathletes, Cyclists and Coaches

Saturday September 24, 2005

Edinburgh, Scotland

For the first time in Scotland, a training workshop aimed at, coaches and athletes alike! This highly sought after event is guaranteed to be a one of a kind experience for all who attend!!!

mycyclingcoach has persuaded one of the best endurance coaches to come to Scotland to give presentations.

Joe Friel

Joe is regarded by many, to be the most experienced personal endurance coach in the world. His legendary “Training Bible†series books have helped many athletes reach their potential by using the periodisation model.

Workshop Schedule

Coaches and athletes attending this one-day workshop will experience presentations covering the technique of the major training methods and their application, which will include Periodisation, Nutrition, Setting and Achieving Your Goals, and Mapping Your Season.

10am-12.30pm Planning a Successful Season (Periodisation, Annual plans, Peaking, Weekly training routines)

Buffet Lunch

2pm-3pm Overreaching and overtraining (Balancing Training, Racing, and Rest, Quick recovery)

3pm-4pm Trends in Training (Power-based, Nutrition, Overload/Block training)

4pm-5pm Q & A

7pm Optional Evening Meal (extra £18.50 per person, venue to be announced)

Location

The Heriot Watt University Campus near Edinburgh will be the home base for the Workshop. This unique University offers many amenities, which MYC and the East of Scotland Institute of Sport are utilising for the workshop.

Cost

£50 if booked before Aug 29th or £68.50 including evening meal. thereafter £60 or £78.50 including evening meal.

To reserve a spot at the Workshop :

E-Mail [email protected] announcing your intention.

mycyclingcoach

55 Meadowfield, Dalgety Bay,

Dunfermline, Fife KY11 9UU

For more information, please call Mark Young on 01383 823485 or 07879624405 or e-mail.

Workshop Refund Policy

10 - 20 days before the event: 50% refund, 10 days before the event: NO Refund.

Come be a part of this sought after experience and take your coaching and/or training to the next level at the Training Workshop this September!!

Kindest Regards

Hi All,

I would like to take this opportunity to let you all know about a Workshop which I put together. This may or may not be of interest to you.

Cycling Specific Training Workshop

For Triathletes, Cyclists and Coaches

September 23 - 25, 2005

Edinburgh, Scotland

For the first time in Scotland, a training workshop aimed at, coaches and athletes alike! This highly sought after event is guaranteed to be a one of a kind experience for all who attend!!!

mycyclingcoach has persuaded some of the best coaches and experts in the field of endurance cycling to come to Scotland to give presentations.

Joe Friel

Joe is regarded by many, to be the most experienced personal endurance coach in the world. His legendary “Training Bible†series books have helped many an athlete reach their potential by using the periodisation model.

Michael Folan

President of Infinit Nutrition

Mike is an eight-time Ironman finisher with a PR of 10:14, who owns the only nutrition company in the world which custom blends its sports drinks.

Hunter Allen

Hunter is the owner of the Peaks Coaching Group, Inc., and the co-developer of CyclingPeaks Software, as well as an Elite level USA Cycling Coach. He is a sought after speaker on training with power meters and is a featured presenter in many of the USA Cycling Seminars.

If you wish more details about this please contact me

[email protected]

Kind Regards

I hear you did ok in a 10tt the other day Stevie!! Nice time that!!

Mark

Give Donald a big cheer!! He just won the Forres 2day Overall fighting it out with Tony Reidy!!

More details to come I would expect.

Just as my subject heading suggests, what have been the major successes for your training through the winter or even what about the disasters or problems which have beset you?!!

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As Scott D and Sean mention power is an excellent tool for training.

In the past some of our athletes at Elite Scottish level have had SRMs but were unable to make sense of the data for making training decisions. Nice graphs and figures but what the hell do they mean and what do we do with the data???

Now that power meters are more affordable (powertap ergomo and srm amateur) more cyclists are purchasing this equipment. This has meant the data has to be more easily understood. Some private companies have put together very neat software which addresses the knowledge gap between sports scientists and us slightly less intelligent Fifers

I use cyclingpeakssoftware for analysis of any files I get from my clients and NGB athletes. Sean Gray, Alan Brown Ken Thomson, Dave Smith and various others send me files which I enter into the software so that I get a great insight into their training. At a glance I can see mins, maxs, avgs, cumulative, current, last 28 days, single days, whole season and a gazillion other things which I use to help me understand the performance of each athlete.

A couple of real handy graphs are TSS(training stress score) IF(intensity factor) and NP(normalised power). By checking these three I can see volume, intensity and average power for every ride. Once I get cumulative data I can plot progress extremely acurrately.

The benefits for me and the athlete as you can imagine are quite far ranging especially when you use RPE.

Much like changing from a John Logie Baird original to a wide screen plasma

Anyone who has one or is interested in this medium post some questions and Sean can possibly give you and athletes perspective while I can give you my point of view

Mark

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Q To make a specific sports drink like INFINIT dont you need a blood test to find out what is personal to you?

On question 1...Yes, it would certainly help to know the athlete's substrate usage during exercise. I've tested all of my clients in the last month. One had an extremely high CHO usage (at 100w he was already at RER 0.96) and he does IM (bike 5:00-5:10). For him I will have to make sure he has a CHO-rich drink on the bike, especially. The beauty of infinIT is that we can change the recipe to accommodate athletes like him or those who are the opposite. The product can also be adjusted to the event. A 60-minute crit does not require as rich a CHO solution as a 5-hour road race. And, of course, there are other ingredients that can be changed also (electrolytes, protein, etc).

Joe

_____________________

Joe Friel

Ta Mark

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Thank you to all who attended.

I hope everyone was able to take something away from the event. I know I learned more about athletes and perceptions.

Sorry that some missed it but Im sure those who did will fill you in with details.

Kind Regards

Mark

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I have been fortunate enough to see Marks powerpoint presentation (I think Kat has been Involved as well), Mark has put together a great night which other clubs have benefitted from already. And remember its FREE (some of the other Top Coaches sell tickets for there knowledge).

 

As far as the tests go, I am now tested every 6-8 weeks (Yes, its Madness i know!!!) Mark likes his torture machine!!, we should all try and be tested 3-4 times a season if possible, It might be an idea to try and book up some more dates throughout the year.

 

Cheers

Sean.

 

 

Sean is correct when he said Kat was involved in the last presentation I gave. St. Mungos Academy was where I gave the Glasgow Wheelers a chance to see what a coach like myself actually does. 23 turned up so lets hope we can match that.

 

When Sean talks about his tests the following should be noted. I gave him a maximal test at my house in the Shed of Dread. This was supposed to have been at the start of the base period but Sean hadnt decided on his racing peaks at that point. So after around 6 weeks of preparatory training I brought the Mountain to Muhammed and did another maximal test to give the baseline we needed. Every training cycle (4 weeks for Sean) he is asked to do a field test. Sean is very soon to have a power meter, so the test can be validated and extremely accurate without having to attend a lab (or go back to the Shed!!) This lets us see his power curve which is used to plot progress. Just outn of interest, the first adn second max tests were virtually the same for HR and power, except his body weight had dropped 7kg over the prep weeks.

 

Many of you can do a similar thing even without a power meter. Use the turbo and do a short sub max test. If you need pointers just ask and I can post a few suggestions.

 

Dougie, the machine will break him first!!

 

 

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Ok Here we go again........

I posted a while ago if anyone would be interested in a king test ???

But since Mark is top coach would anyone be interested in Marks previous request that he comes down the club house for a few hours for free.

 

So is anyone interested to what Mark has to say as i would be gratefull for his

time!

 

Also the king test could make his efforts worth while too....

 

So lets get it started who is up for this??

 

 

Mark maybe you could help me out here and kind of explain to others who might be interested exaclty what you would be doing?

 

Stevie Blom

 

 

Stevie,

I will explain the purpose of my talk. No toe treading , no beatings , no telling you all what to do, just a powerpoint presentation about the relative merits of working with a coach and how it is all done!

There are dedicated coaches at all levels out there in Scottish Cycling and unfortunately we dont really get enough positive press about what a coach can do to help an athlete.

A Business adviser of mine told me A.I.D.A. was needed so that better working relationships between coaches and athletes could be formed.

(Awareness, Interest, Desire, Action BTW)

 

Onto the tests.

There are many forms of perfomance tests which coaches use. Some of the more popular protocols are Aerobic Maximal in nature. For example a ramp test, which adds x watts per minute until the subject cannot carry on. This test helps to establish baseline fitness but as with an M.O.T for your car is only indicative on the condition of the subject on the day it was taken.

Power meters are the way forward due to the daily data which makes ascertaining fitness levels much more tangible.

I am more than happy to administer a Maximal Aerobic Ramp test (which many call a kingcycle) en-masse as before but again i must warn that this test should be taken more than just once a year for any progress in fitness to be shown.

I hope that has answered your post? If not I can clarify any points if you wish.

 

 

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I hope to set a date for this very soon.

If only you had asked me to get a copy of the book. Velopress who print it were doing a good deal when I was over in Boulder. Im sure Amazon will deliver soon. Hopefully before xmas pud takes its toll

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It is pleasure to work with you Sean.

Sean is motivated to succeed and the programme we have put together gives him a big road map to get to his destination.

If we organise a date I will come along and explain in more detail what coaches can do for their athletes.

Or even when Sean is out on the road, catch him and quiz him about it further!!

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Hi All,

Mark Young here.

Some time this coming month I would like to come to your club to raise awareness of not only myself but cycling specific coaching. This would be free of charge, and only requires your attendance to participate.

Anyway the presentation would be a powerpoint effort and would take around an hour, depending on hecklers of course. Questions could be answered as we go along and if I couldnt asnwer them I do know a few friends who could. Also I plan on having a guest (or more) along to give another perspective on the Athlete/Coach relationship.

Some feedback please!!

Kind Regards

Mark Young

Ultrafit Associate

SC Endurance Coach

BC Level 2 Club Coach

www.mycyclingcoach.com

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Hi All,

I have just returned from Boulder, Colorado, where I joined up with Joe Friels Ultrafit Coaching group as an Associate. This gives Scottish Endurance sport a link to one of the most progressive and positive coaching groups in the world. Please feel free to contact me about any coaching related matter and I will do my best to answer. If I cant answer I am sure I know a few guys who can!!

Kind Regards

Mark Young

Ultrafit Associate

Scottish Cycling Endurance Coach

BC Level 2 Club Coach

www.mycyclingcoach.com

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Hi Scott,

I think it is very noble of you to take up the coaching challenge and I would like to offer my support to you and any of your clubmates who are going through the Level 2 Course. If there are any areas which you may need help with, contact me, I may be able to help

Kind Regards.

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Hi Dougie,

As I could tell by the glazed look appearing in your eyes on Friday, you were enjoying the Braveheartcyclingfund Dinner. Thank you for your kind words but I must tell you Graeme Herd and I only provide the tools and plan for the young athletes to perform. They must do the hard work, while we deal with frame work!

That is what I provide to all of my clients. They come to me with a Lego set which has no instructions and I have the master plan(from Lego themselves too ). I also help them with additions to their model or even sometimes we throw the old one away and go for a new one!! Strange analogy but I think you see my point?!

Onto Creatine Monohydrate.

This product is designed for sprint athletes and doesnt really help endurance athletes. Its all about energy production. Its a substance found in meat and fish but it is also created in the liver, kidneys and pancreas(stored as creatine phosphate in the muscle tissue)

Vegetarians tend to have less due to diet restrictions. Even with normal levels it is not enough to boost performance levels unless you increase the amount available hence the supplemention.

Most scientists believe it only gives you brief gains from things like interval or hill repeat workouts but even so evidence suggests that 20% or more dont experience any physiological effect at all.

Health problems from taking it appear to be only water retention although most studies only cover 10 weeks or so.

My own feelings are that if you were to think of the improvements you can make to your racing performance as 100 pieces(%). Creatine is probably less than 1piece. Every athlete I have worked with gained more from structuring their training in a more dynamic way than looking at very small performance gains from something like Creatine.

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Hi,

Just to complete the posting by Kenny (and not to propogate incorrect rumours) I would like to explain the story.

Last year I was looking for a Coaching solution to help me speed up my processes. This I found on the internet. Dirk Friel (Joes Son) very kindly let me use trainingbible(now trainingpeaks) as a tool with my clients.

It proved to be so successful that I decided to go part time.

A few months ago Joe contacted me asking if I was interested in becoming an Associate with Ultrafit. This still gives me my own identity but means I can draw upon vast experience and scientific knowledge to help my growing band of athletes.

I will be attending a training course in Boulder Colorado in early November which will give me the required seal of approval with Joes company.

I look forward to the exciting challenge that lies ahead.

My genuine desire is to provide any endurance cyclist with the tools and knowledge to become a better athlete. High levels of performance are not required but make no mistake unless you are extremely motivated to meet your challenges you wont need a personal coach like me to help you.

What might be better as I suggested in another post is a night where I and/or others come along and we give a session on a particular subject/s

Hi All,

I have read your posts with great interest.

I would like to thank you all for letting me put you on the rack during the early part of this year. For some it was the first time they had been subjected to such torture

What do you get from one of these tests?

Only if you can be tested on a regular basis are they really of any use to most. 3 times a year is best. Before starting base training(reference) after the base period(progress) and just after the season(highest). You can be tested more often but this should be sub max so as not to disrupt training regimes too greatly.

There is of course nothing wrong with only doing it occasionally to see where you stand versus your contemporary peers or in the cycling world as a whole. It may spur you on(or not!) to think about employing new ways to train. Or it may just tell you that you were where you wanted to be.

On the subject of Coaching. If your membership is interested I would be more than happy to provide info/ sessions on a range of topics which can help those of a competitive nature perform better. Even those who dont compete may learn a few things.

Maybe Brian and I could do a combined effort if he is game

In the end our knowledge is the boundary which we should always stretch and if I can help in any way let me know.

Kind Regards