Coaching Services
Performance Coaching
Rider Testimonials
Laboratory Testing
Performance Coaching
Rider Testimonials
Laboratory Testing
Coaching Services
Senior Performance coaching & Annual planning
U23 Performance coaching & Annual planning (18-23 year olds)
U18 Performance coaching & Annual planning (14-18 year olds)
One to One individual coaching
Road & Time-trial specific coaching sessions
Group riding sessions
Road racing tactics & techniques
British Cycling Gears 1-7 covering basic, intermediate, advanced, skills & techniques
School sessions (curricular & ex-curricular)
Access to traffic-free tarmac circuit
Access to laboratory testing
U23 Performance coaching & Annual planning (18-23 year olds)
U18 Performance coaching & Annual planning (14-18 year olds)
One to One individual coaching
Road & Time-trial specific coaching sessions
Group riding sessions
Road racing tactics & techniques
British Cycling Gears 1-7 covering basic, intermediate, advanced, skills & techniques
School sessions (curricular & ex-curricular)
Access to traffic-free tarmac circuit
Access to laboratory testing
Performance Coaching
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.
3 age groups are catered for:
Under 18 i.e. 14-18 year olds @ £30 per month
Under 23 i.e. 18-23 year olds @ £45 per month
Seniors i.e. over 23 years old @ £65 per month
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.
3 age groups are catered for:
Under 18 i.e. 14-18 year olds @ £30 per month
Under 23 i.e. 18-23 year olds @ £45 per month
Seniors i.e. over 23 years old @ £65 per month
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).
An example of a small selection of data analysis power data available (Golden Cheetah).
Analysis of current ride in relation to set Power zones.
|
Quadrant Analysis, indicated on a scatter plot how you delivered the wattage.
|
Get in touch and I can get you started with the relevant forms and information I need to help YOU improve your performance.
Testimonials
|
"Dave has been coaching me for over 3 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.
Jack Freeman Under 23 1st Cat 2019 Meudon Pedal Heaven Le Col RT |
|
I only started receiving coaching from October 2017, however, 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 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 GCSE’s (revision & exams) still balancing in some training.
Freya Richardson 1st Year Junior 3rd Cat 2019 Hargroves Montezuma Ladies RT |
|
Last year, I started to get coaching from Dave in March 2017. Between May and October I got about a 20 watt FTP gain and also improved my bike skills and handling considerably at the South Downs College Cycle Coaching sessions, my confidence in my own ability has improved also, I have noticed this in the corners and on club rides. The structured training is great and I always know what I need to do on what day, mostly last year I have been doing training rides to help get used to my power zones. They are flexible too, if there is a day that you can't train Dave manages the week’s training around that. I do British cycling U16 youth races, in these, when I turn up to the start I always have a plan to try and stick to and it helps me to be more confident on the start line and realize that I do belong there. This year I am hoping to get some good results in races and time trials and be able to show off my full potential in bike racing.
Matthew Houlberg 1st Year Junior 2nd Cat 2019 PNECC |
|
Despite only receiving coaching since January, my cycling has improved greatly. Building up my endurance and speed with structured plans is getting me ready for my last Junior year. 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. I’m excited to go into 2018 stronger than ever.
Harry Johnson U23 2nd Cat 2019 VC St Raphael RT |
|
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) and thanks to him I am now on the British Cycling radar.
Owen Giles 1st Year Junior 3rd Cat 2019 PNECC |
|
I started receiving performance coaching from Dave Gwilliam mid-2013 season. Since that time Dave has not only improved my cycling fitness but also coached me in the 'Art' of racing. When I began with Dave's program I was a newly qualified 3rd Cat rider that only just managed to hang on to the peloton. The improvement has been so good that I have just recently won my first race following 3 top ten finishes. The coaching is well structured and easy to follow but not always easy to complete as the program is challenging but the rewards are worth the effort.
Paul Giles Senior 3rd Cat 2019 PNECC |
|
"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 Senior Time Trial Tester PNECC |
Group coaching/Road & Time-Trial specific sessions
Watch this space and check out current coaching activities or contact me for further details
Watch this space and check out current coaching activities or 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.........
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.........
