Interested in prescriptive coaching? Following an annual plan with periodisation of training, preparing, enabling and peaking for those realistic goals agreed by rider and coach? There isn't an 'easy' short-cut to achieving those goals, it involves taking a realistic look at what can be achieved, after assessing the level of fitness you are at, then setting heart-rate zones and determining the efforts required to achieve adaptation and improvement. Utilising the components of fitness, identifying the weakness and strengths, developing and managing a plan designed to deliver improvement and achievement of the SMARTER goals. It's not all about fitness either, there are also tactics and race-specific skills that may require development. Availability of laboratory tests and scheduled periodic benchmark testing, both indoors and out.
The process starts with a Rider Information and Lifestyle Audit, assessing what level you are at now, what you want to achieve, and time available to achieve the goals - we're not all cycling professionals, with the luxury of being 'job-free'. Family life also has to be taken into account - support comes from many areas.
Achieving realistic goals takes time and commitment from both rider and coach: there will be regular meetings to discuss plans with feedback; email and telephone access at any time during the prescription; face-to-face meetings as required; opportunity to witness local races providing feedback and future tactics/game plans; periodic review of the training plan and assessment of progression.
Analysis of data can identify areas to target training with a view to further increase performance.
An example of a small selection of data analysis power data available (Golden Cheetah).
Critical Power set by Performance Test - creating effective training zones. Reviewed every 6-8 weeks
Analysis of W'balance - indicating 'matches to burn above CP and the ability to recover after efforts.
Quadrant Analysis, indicated on a scatter plot how you delivered the wattage during the ride.
Get in touch and I can get you started with the relevant forms and information I need to help YOU improve your performance.
Jack Freeman Meudon Pedal Heaven Le Col RT British Cycling South 2019 Regional Road Champion (uncontested 2020) British Cycling South 2019 Regional Circuit Bronze Elite Cat 2021
Dave has been coaching me for over 5 years, in that time I have had my fair share of ups and downs. In that time he has helped me progress from Youth A racing to U23. Competing in everything from local crits and TT’s to the junior national road race series and National B’s such as Perfs Pedal. Helping with race tactics, mental preparation and improving every part of my physical fitness. He has also helped me to understand my own body and know what’s best for me. As I have got older he has built up my training load whilst continuing to work around my other commitments such as my job and academic studies. This winter he helped me stay focused and motivated through all the hours that I spend riding solo riding through the rain and snow.
Matthew Houlberg Portsmouth North End [2020 Meudon Pedal Heaven RT] U23 2nd Cat 2021
I've been coached by David Gwilliam from March 2017, since then I have seen amazing improvements to my cycling performance. I’ve been battling at the pointy end of races including the Junior Tour of Wales and the Tour of Sussex; I came second in the Junior National Hill Climb Championships in 2020. With David’s weekly plans I’m always looking forward to the next training session and the performance tests are great to see the progression I have made. David always listens and adapts my plans to my specific needs and my life. Most my training is done via email, but David also organizes local training sessions on a regular basis for local riders and also comes to local races to support. David Gwilliam is more than just a cycle coach he does what ever he can to support me and he is always friendly.
Jacob Schnabel Flanders Color Galloo Junior 2021
I'm Jacob, a 17 year old cyclist from Fareham. I've been cycling for 6 years now and Dave has really helped me progress as a rider and particularly a racer. Since I have been coached by Trigwill Performance I have become a much stronger and more confident racer in time trials, road races and circuit races. I am now racing for a Belgian Junior team which are famous for raising many professional riders, and so the prospect of my dream of becoming a professional cyclist looks hopeful. My goals for this season are some high profile road races and hopefully I will be able to race abroad as well.
George Cottrell Poole Wheelers Junior 2021
I've received performance coaching for just over 18months and it has helped me progress as a rider. I started off doing cyclocross, where the coaching helped build the correct training into short periods of time during the busy season of racing Regionally and Nationally. Dave then helped me develop over into the road season for my second year as an u16, which despite being cut short, I was able to achieve a win. He has now helped me build in some endurance over the winter to prepare the transition up to Junior racing, whilst working around my school work as I do my GCSEs. I look forward to continuing my training towards the racing and opportunities that will come.
Freya Richardson AWOL U23 2nd Cat 2021
I started receiving coaching from October 2017, I’ve felt more confident in what I’m doing and that it was ‘all’ for a valid reason. I also managed to fit in more structured training while coping with school/college stresses, keeping the equilibrium. It’s taken a lot of pressure off me trying to figure it out for myself and still ‘do’ the rest of my life. This year I am hoping to progress and become a stronger rider, improving on my weaknesses. I’d also like to have some top 10 results in nationals. As well as also doing my acamemic work (revision & exams) still balancing in some training.
Harry Johnson VC St Raphael RT [2020 Nopinz Symec RT] British Cycling South 2019 Regional Circuit Silver U23 1st Cat 2019
Despite only receiving coaching since January 2018, my cycling has improved greatly. Building up my endurance and speed with structured plans helped prepare me for my last Junior year and then transition to U23. Balancing training, college and work is key and Dave has done that perfectly. My first race of 2018 was going well and I was looking at getting a good result but a pile up ended my race - however I have come back stronger with a structured approach. Joining VC St Raphael has definitely boosted my confidence too.
David has been coaching me for around a year and a half now and I feel I have improved massively since then. Having a plan to follow, for me, helps me to stay motivated and to give it 100% during rides and even races. Reassurances after races allowing me to know that I did actually do well and what I needed to improve on. Especially as a 1st year junior there is a lot of learning that goes with racing with much stronger and more experienced riders. Ethan Court Meudon Pedal Heaven Le Col RT 1st Year Junior 2nd Cat 2019
Thanks to Dave my 2017 season went very well. He helped me to build up my engine but more importantly he helped give me some tactical knowledge, providing me with structured race plans - whereas my old race plans were to simply ‘fly off the front’. He also balances school life and cycling well, especially in the run up to exams. Dave also helps me achieve goals that are challenging yet achievable. One goal which he helped me achieve during 2017 was to get onto the British Cycling Regional School of Racing (RSR). We have continued to develop the 'plan' for the 1st year of being a Junior, illness has made that definitely more challenging however, the regular meetings and monitoring of performance has helped to work on the 'come back'. Owen Giles Portsmouth North End 1st Year Junior 3rd Cat 2019
Dave proved to be a very flexible coach which helped having a young family at home as plans can constantly change! I found the workouts well tailored to my specific goals and they helped me achieve PB's on all of my usual TT courses. I think in years past I had been over-training with no real focus and Dave's plan concentrated my efforts to specific points of the season with a view to peaking for set goals. I can thoroughly recommend Dave's programme.
James Ayton Portsmouth North End Senior Time Trial Tester
Group coaching/Road & Time-Trial specific sessions contact me for further details
University of Portsmouth Laboratory testing (contact me for latest pricing):
Bike sub-maximal test preliminary health screen, blood lactate profile, efficiency, economy, fuel use, training zones, report £150 Bike Maximal test preliminary health screen, maximal oxygen uptake, maximum heart rate, peak power output, report £100 Bike combined test sub-maximal & maximal test £175 Bike complete test combined test, with anthropometry & body composition, lung function, haematocrit & haemoglobin £200
There are often opportunities to take part in laboratory studies at reduced costs/free.........