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 for cyclists of all abilities
Personalised coaching 

Are you a cyclist who is keen to improve? 

Do you want to feel proud of your achievements on the bike?  Do you need a bit of help to reach your full potential?  Perhaps you are wondering if the training you are doing is correct for your event or you are just a bit frustrated with your lack of progress?  If you are new to the sport you may be questioning if you are good enough to need a coach and if you’re an old sweat who has read every training manual there is, what could a coach possibly teach you that you don’t already know? 

What are the benefits of having a coach?

Whether you have a desire to improve your general fitness or feel proud of your achievements in a particular event, investing in yourself and working with a cycling coach can really help, irrespective of your age, ability or cycling discipline.  A coach is like a critical friend who helps you focus on your priorities and gives you constructive feedback… even if it’s not what you want to hear at times!  It takes a lot of knowledge, experience and time to put together a detailed and effective training plan.  Wouldn’t it be better to have someone do that for you so that your precious free time can be spent purely on training?  More than that, a coach includes technical, tactical, and psychological training in your programme, not just sessions designed to improve your physical fitness.  Taking on a coach is a good investment and will certainly benefit your cycling more than a flash pair of wheels.

"Improvement was confirmed when I PB'd on every TT course in the Fife midweek TT series" 

Scott Hutchinson

Time triallist Dunfermline Cycling Club

"The monthly catchup was a good opportunity to discuss any areas of concern or difficulty"

Graeme Eckford

 3 Stage Alpine Challenge

"Excellent coach.

Tailors his approach to individual needs"

Andrea Gellan

Ironman triathlete Kona Ironman

World Championship qualifier

Why should you work with me?

Time to train is precious and I know only too well the difficulty of fitting in rides around the demands of a busy life and family commitments.  Years ago, my training was unstructured, leading to lengthy, unfocussed rides which didn’t go down well at home!  With time, experience and formal learning, I started to appreciate how much the psychological and tactical elements and recovery weeks mattered and my performance and confidence improved.  I have competed in many forms of bike racing from criterium road races, time trials, mountain bike XC racing, mountain bike 24hr endurance racing, mountain bike stage races and a whole variety of road sportive events including Tour of Flanders and Tour de Force. 

As a professional cycling coach, with more than 10 years’ experience delivering coaching sessions and prescribing one to one training plans, I can take away the headache of planning your training. I’ll help you clearly identify your goals, assess your strengths and weaknesses and produce a bespoke training plan.  This helps you stay focussed, making the most of your training time whilst avoiding overload and maximising recovery.  During the personal feedback sessions, we reflect on your progress together, adapting the plan as required and confirming that you are still on track to achieve your goals.

Coaching Plans
Andrea Gellan
Women Road Biking

GOLD

Coaching

Comprehensive rider questionnaire

Initial consultation to establish goals, health and fitness

Life style analysis

Goal setting

 

Annual planning and periodisation of training based on key goals and events

 

Basic nutrition and dietary advice

2 hour physio led bike fit including strength and mobility assessment, analysis of cycling position, exercise programme based on findings

 

Remote threshold/ performance testing to set training zones (HR/Power) and analysis on a periodic basis

Key event planning, scheduling and researching event demands

Expansion and analysis of training sessions based on HR/Power

Additional to Silver

Initial full physio assessment, advice on self management and exercise rehabilitation programme

Race/Event preparation

Tactical development and race analysis

Strength and conditioning bespoke training plan with reviews

Training Plan

Free premium account with Trainingpeaks

 

Fully personalised bespoke WEEKLY training plans with description and explanation of training sessions

4 training plan updates per month

Communication

Weekly phone call feedback and file review

 

Monthly meet up to provide feedback and discuss plan

 

Unlimited communication within office hours

£ 180* per month

* Plus Initial Set up fee of £25

Road Biker

SILVER

Coaching

Comprehensive rider questionnaire

Initial consultation to establish goals, health and fitness

Life style analysis

Goal setting

 

Annual planning and periodisation of training based on key goals and events.

 

Basic nutrition and dietary advice

Additional to Bronze

2 hour physio led bike fit including strength and mobility assessment, analysis of cycling position, exercise programme based on findings

Remote threshold/ performance testing to set training zones (HR/Power) and analysis on a periodic basis

Key event planning, scheduling and researching event demands

Expansion and analysis of training sessions based on HR/Power

Strength and conditioning basic advice

Training Plan

Free premium account with Trainingpeaks

 

Fully personalised bespoke MONTHLY training plans with description and explanation of training sessions

 

2 training plan updates per month

Communication

Fortnightly phone call

Monthly meet up to provide feedback discuss plan

£ 120* per month

* Plus Initial Set up fee of £25

Image by Coen van den Broek

BRONZE

Coaching

Comprehensive rider questionnaire

Initial consultation to establish goals, health and fitness

Life style analysis

Goal setting

 

Annual planning and periodisation of training based on key events

 

Basic nutrition and dietary advice

Initial Zone setting (HR/Power) and analysis on a periodic basis

Training Plan

Free basic account with Trainingpeaks

 

Fully personalised bespoke MONTHLY training plans with description and explanation of training sessions

 

1 training plan update per month

Communication

Monthly meet up to provide feedback and discuss plan

£ 75* per month

* Plus Initial Set up fee of £25

Additional services

I work closely with other professionals in the cycling world, this allows me to provide a first class service to all of my clients and offer recommendations when required.

 

Amy Daly Physiotherapy and Pilates, based in Dunfermline, offers services that will help cyclists with strength and flexibility with her specific pilates classes and specialist physio led bike fitting.  We work together providing a physio led bike fitting service, this allows Amy to assess the client's flexibility and strength before looking at the fit.  I looking at the fit from a coaches point of view, taking into account your cycling discipline and key events.

 

What is a Physio led bike fit?

Strength and conditioning exercises and pilates will improve your ability to mould your body to the bike but if your set up is wrong in the first place, you'll find yourself fighting a losing battle.

 

A two hour bike fit includes:

  • Review of cycling requirements and your concerns or observations about your current fit.

  • Physical assessment on and off the bike.

  • Analysis of position by physio and cycling coach/qualified mechanic from Evolution Cycle Training.

  • Amendments made at the time by cycling coach/qualified mechanic with all tools provided.

  • Electronic and hard copy exercise programme based on findings of physical assessment.

 

What is Pilates for Cyclists?

 

​The course includes:

  • A review of your detailed health questionnaire.

  • A two hour workshop covering typical cycling injuries, the theory behind pilates for cyclists and the practice of basic exercises.

  • 5 physio-led cycling specific pilates classes

  • A different lesson plan each week focusing on spinal mobility, muscle flexibility, balance and core, upper and lower body strength.  Exercises can be adapted for all levels of fitness.

  • All equipment and thick, comfortable mats provided.

  • An electronic exercise programme including video or photo images if you are aware that you can’t make one of the sessions in advance.

  • Payment information will be given once suitability for the course has been confirmed.

 

https://www.amydalyphysio.co.uk/cycling-services