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COACHING SERVICES
Are you training for a long distance event? Perhaps dipping your toe in to bikepacking and touring, or stretching your comfort zone with longer audaxes or ultra distance events? Perhaps you have ambitions in time trialling or racing?
GENDER SPECIFIC TRAINING & NUTRITION
For so long now, the only training advice available in the cycling media and online has been based on studies conducted on college age male athletes and obese inactive males, but now more and more is becoming known about the effect of training, exercise and nutrition on our active female bodies. What are considered absolute facts about training and nutrition, aren't actually always relevant to us. Thankfully, since 2016, there's been a growing number of female sport scientists who have dedicated themselves to researching and sharing information on how we should train and eat. What's become apparent is that we are highly unique, and our training and fuel needs change through the different stages of our lives, through adolescence, child bearing age, perimenopause and post menopause.
There are now more female cycling coaches than ever before. We now have knowledge.
Now we have choices.
The FASTER | FITTER | HEALTHIER | HAPPIER framework is a proven roadmap to being prepared to cross the finish line of endurance and multiday events. It's suitable for beginners, time trialists, seasoned Ultra cyclists and everything in between.
The framework has been developed over the last few years, coaching my clients to the finish line of long distance events. It forms the foundation of the community ethos, training plans and one to one coaching services. It's aim is to ensure you are physically and mentally prepared for your endurance cycling events.
FITTER
Training for a long distance event is about making faster easier. Females are natural fat burners, so we don't need to be doing a gazillion hours in zone 2. Gender specific training means you can make the most of your precious time
FASTER
These multiday events take a toll on the whole body. Consistently practicing strength and conditioning exercises and cross training, on a weekly basis reduces your risk of injury and the need to scratch your event due to a physical complaint
HEALTHIER
Practicing selfcare is essential when training for an ultra event. Without sufficient rest and sleep the body isn't going to be able to recover from the training and therefore slow your progress. Arriving fresh on the start line is half the battle won
HAPPIER
The longer the event, the more important mental strength becomes. Developing strategies to keep you focused and motivated is part of the preparation process. When you stretch your comfort zone, you learn so much about yourself!
I'M READY!
What does it mean to train & fuel to your hormones?
- Learning how your hormones affect training & nutrition empowers you to make better choices and create better habits
- Understanding what training to do and when helps you get the results that you want to see, achieve your goals, make the most of your precious time, as well as invest in your long term health
- Understanding how your hormones affect your metabolism means backing up your training with good nutrition
- Learning about the different hormonal phases of your adult life, from puberty to post menopause, will give you the tools you need to stay strong and active for longer
ultraist
- ul - tra - ist
- one who pushes a principle or measure to extremes; an extremist; a radical; an ultra
How does it work?
The first step will be for you to complete some forms to establish where you are now and where you want to be. After a one to one consultation I'll start creating a personalised training plan for you on Training Peaks, which will be delivered in monthly blocks. You'll receive guidance on training, nutrition and event preparation, and if you have an indoor trainer, you'll be able to sync your interval workouts on your trainer via an app or Zwift, and even join me and the community for live indoor rides during the winter. You will also be invited the private WhatsApp group chat, to become a member of a growing community of cyclists, just like you, training for similar events.
- Done for you science led training plan based on you, your lifestyle, likes, dislikes and goals
- One to One consultations with your coach
- Progressive off the bike strength and conditioning workouts to reduce the risk of injury, and ensure you are physically resilient for your challenge
- Scheduled test events and rides to build knowledge, experienced and confidence
- Gender specific training to work with your hormones, make faster easier and avoid hormonal health issues
- Tracked training data to monitor your fatigue, avoid under training, over training and burnout
" . . . . training for a multiday event doesn't involve spending every waking hour in the saddle,
or being obsessed with data . . . . "
THIS PROGRAM IS FOR YOU IF . . .
- You are a person of colour, woman or other marginalised gender, or are someone aligned with our values and mission
- Wanting to complete your first long distance event or race, and not sure where to start
- You have entered an endurance event, multiday supported or self supported bikepacking race, event or audax
- You are experienced in endurance or ultra events but you want to be more competitive or beat last year's results
- Curious about what you could achieve if you committed to developing your mental and physical strength
- Looking to stretch your comfort zone and finish an epic challenge feeling like a badass?!?!?
- You want to experience the world through all your senses and create memories of awesome adventures
If you don't look like the traditional image of a cyclist, then maybe you need a non traditional coach
YOU CAN BE ULTRA TOO
You've come to this page because there's something inside you that's thinking, you know, I think I can do this . . . . . . . So, what's stopping you?
If you need some inspiration, check out the amazing achievements of the Ultra Distance Scholarship winners!
Over the last four years I've been the Performance Coach for the UDS, taking riders to the start line of their first ultra distance event, with some only having ridden 100km in one day before.
Maybe you're thinking it would be amazing to accomplish such an audacious challenge, but you're not sure you can do it alone You might be thinking you don't have the time and/or the resources You might be worried about feeling like the outsider, or that you don't belong in that space. Perhaps you've not been able to find training advice you felt was relevant to you
I believe there's an Ultraist inside all of us
You just need the right training advice, a solid support network and develop the right mindset
Training for a long distance event doesn't take up as much time as you think. It's about training smarter
Did you know there are free to enter events? Entry fees for some Audaxes are as little as £10
There are events for pretty much every type of bike too, including Bromptons! #ridethebikeyouhave
Representation matters. It's time for us to show up. Join the community to find riders just like you
This program is for long distance newbies, time triallists, road racers, off roaders, and the experienced ultraists looking to stretch their comfort zones to more challenging events
Don't get me wrong, this is hard work. It requires determination and consistency, but you will be rewarded. You'll make friends for life in an awesome community and explore parts of the world others will never see!
Side effects of becoming an Ultraist include: Increased confidence and resilience, expanded comfort zone, self belief, widened horizons, a next level Instagram feed, excessive number of bike bags
Further Faster Accelerator
12 week programme
547USD/447 GBP
Training for a multiday event this year?
Over the three months you will learn everything you need to feel confident on the start line of a self supported multiday event or race.
Training for these events is not only physically challenging, but can also be emotionally and mentally taxing. We know that ultra events are 50% a mental strength test, so knowing you have that full support and someone that understands behind you during your preparation, can make a huge effect on whether you reach the start line or not, as well as building confidence that you can make it to the finish line
- Personalised monthly training plans to fit around your lifestyle, likes and dislikes
- 1:1 Consultations every month
- Weekly reviews
- Monthly Group Q&As
- Weekly live virtual workouts
- A library of ready made gender specific, progressive, strength & conditioning plans for all abilities
- Learning modules to support your training and preparation
- Additional guides and tools
1:1 Coaching
three month minimum
174 USD/143.00 GBP
per month
Working with me one to one means we can adapt and respond to whatever is going on in your life and how you are responding to training. We have more time to personalise your plan on a week by week basis, or even day by day, as well as create nutrition, pacing and strategy plans for your events.
You will also have individual training sessions on and off the bike tailored specifically for you. Creating a bond with my clients is very important to me.
Whether you are training for a challenging endurance event, a racing season or a multiday event or race, I've got your back, with science based training protocols, and the mentorship of someone who gets you.
- Personalised monthly training plans to fit around your lifestyle, likes and dislikes
- 1:1 Consultations every month
- Performance reviews and check ins at least once a week on WhatsApp
- Monthly Group Q&As
- Unlimited changes to your plan through the month
- Personalised Strength & Conditioning plans
- Additional video calls as needed
- Race planning and strategy
- A community of cyclists just like you
WHY THE THREE MONTHS MINIMUM SUBSCRIPTION?
In my experience it takes around 12 weeks for a coach and athlete to establish a successful relationship. It also takes around this length of time for someone to become accustomed to following a structured training plan, or realising it's just not for them. I work very hard to find solutions for my clients to ensure they have a plan that suits their personality, likes and dislikes and lifestyle, to help them stay accountable and consistent. It's during those first three months that we learn about you and how we will work together.