Wheels

Know Your Route
Before you even approach a
cycling coach, have a clear
picture of what you’re aiming
to achieve by employing one.
“If you have a specific event
in mind or a sportive you’re
looking to complete, present
this to the coach,” says Wise.
“If you can pinpoint your
aims, are honest about your
starting point and the time
you can commit to training,
you’ll be more likely to have a
successful relationship.”

Shop Around
“Contact a range of coaches –
most have their own websites
or Twitter feeds – and discuss
your personal requirements.
Communication and trust are
the biggest part of coaching
and they are the hardest
things to get right,” says
Wise. “If you feel you’ve got
someone who you can bond
with, ask them for references

of successful clients whose

needs mirrored yours.”

Get Value For Money

Because every rider’s

needs are different, many

professional coaches offer a

range of packages, and prices

vary accordingly. “A good

coach will evaluate your goals,

your time and your fitness, and

suggest a realistic package

• they may even suggest a
  different coach if they’re not
  sure they can help you.” Be
  prepared to pay anything from
  £30 to upwards of £130 a
  month depending upon the
  type of coaching programme.

Don’t Let Locality

Clinch It

Many coaches work remotely

these days, communicating

with their clients via phone,

email and Skype to set out

training plans and monitor

progress using systems like

Training Peaks. “A good coach

will let you know how they

work, the technology you’ll

need and how regularly they’ll

be in touch,” says Wise. “If

you contact a coach and they

don’t get back to you within

24 hours to even acknowledge

you, it doesn’t bode well!”

Look Beyond

The Letters

“Coaching qualifications

such as the ABCC’s or British

Cycling’s Level 3 are vital

and show your trainer has a

grounding in cycling theory,

but don’t just choose the

highest qualified,” says Wise.

“Choose the coach most

suited to your goals and who

you feel you can best work

with, and review how the

relationship is working and

how you’re progressing. In

most cases, within three years

a coach will have done all he or

she can to bring a client on.”

When you need energy fast, where

should you turn?

GET AN INSTANT

ENERGY HIT

Not so mellow yellow

The ultimate signifier of cycling success is yellow

–the jersey some rider gets to parade around France

in each summer – and so is perhaps the greatest of all

cycling rocket fuels. Easy to eat and easy to digest,

bananas are full of fast-acting carbs and make the

perfect pre- or mid-ride snack.

Gurt big hit

Dairy products are often a good source of

carbohydrate, and yoghurt is an excellent choice for

a quick hit of energy due to it having a high glycemic

index rating. The glycemic index measures how fast

and how much a food raises your blood glucose levels,

and those with a higher index rating will give you a

quicker energy boost. Go for a low fat yoghurt, though,

and it’s generally better to avoid those with added

sugar, which most flavoured yoghurts will have.

Jam it in

You’ll get a tasty 50g carb hit from a home-made jam

sandwich, with white bread giving a more instant hit

than wholemeal. Scottish legend and former Hour

record holder Graeme Obree swore by marmalade

sarnies, and they never did him any harm.

Use your loaf

Another staple of cycling down the years has been

the malt loaf. An excellent source of carbohydrate,

this is undoubtedly one of your tastiest options for an

energy hit. As a bonus, it’ll keep drip-feeding you small

additional bursts of energy as you extricate piece by

piece the bits that get stuck in your teeth. Supplement

with fig rolls for the ultimate ‘can that really be good

for you?’ ride-fuelling regime.

Wind him up

and watch

him go

Coach Alex Wise of Wise Cycle Training shares his top tips on

finding the right coach to help you achieve your goals

FIND THE RIGHT COACH

86 // March 2016