Performance coaching
Personalised strength programming to enhance your strength and fitness on the bike
It's important to have a strong base fitness and whole body strength when mountain biking whether it be for recreation or racing and performance. Riding your bike will certainly improve your skills but strength training off the bike can help increase general strength, health, performance and aid injury prevention.
Let's work together to develop a program specific to you, to boost your endurance, strength and stability on the bike and manage injuries that take you away from the sport you love.
Beginners to advanced riders will all benefit from some form of strength and conditioning program.
Initial Consultation
An initial consultation is required for all performance coaching programs
To get started I conduct an initial consultation with you in order to provide you with a suitable strength and conditioning program. Initial consultations can be in person or online via zoom depending on your location. I go through a thorough initial consultation process where we delve into your past and current injury and health history, training history and background, as well as goal and expectation setting. I then perform a movement screen and analysis process, to design and implement a training or rehabilitation program specific to you, to ensure you are going to achieve best possible results.
Performance Coaching Services
Strength training tailored to you
Initial Consultation
Start Here
Starting point for strength programming and must be completed before any ongoing coaching
Video or face to face consultation
Thorough health and injury history
Training background and experience
Discussion of goals and expectations
Movement assessment and analysis
Development of personalised and tailored strength program
Monthly Online Coaching
Option 1
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Provided month to month, OR in 3 month blocks (great for preparing for a specific event)
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Exercises and training volume customised and periodised to your needs and goals
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Strength training program updated each month
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Access to APP and/or individual program with instructions and video demonstrations if required
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Regular check-in throughout the month
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Training advice, guidance and coaching
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Send through exercise video's for technique feedback and advice if required
Monthly Online Coaching + 1:1 Training
Option 2
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1 x 1:1 training session per month face to face or online
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Provided month to month
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Exercises and training volume customised and periodised to your needs and goals
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Strength training program updated each month
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Access to APP and/or individual program with instructions and video demonstrations if required
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Regular check-in throughout the month
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Training advice, guidance and coaching
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Send through exercise video's for technique feedback and advice if required
12 Week Strength Training Program
Option 3
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Provided in 4 week blocks (great for preparing for a specific event)
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Includes periodised strength program, and mobility sessions
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Exercises and training volume customised and periodised to your needs and goals
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Strength training program updated each month/4 weeks
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Access to RWS Trainerize APP with instructions and video demonstrations if required
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Regular check-in throughout the 12 weeks via messenger on APP or phone calls as required
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Training advice, guidance and coaching
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Send through exercise video's for technique feedback and advice if required
12 Week Strength and Ride Training Program
Option 4
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Provided in 3 x 4 week blocks (great for preparing for a specific event)
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Includes periodised strength program, mobility sessions and/or cycling/riding specific sessions
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Exercises and training volume customised and periodised to your needs and goals
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Strength training program updated every 4 weeks
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Access to RWS Trainerize APP with instructions and video demonstrations if required
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Riding/cycling based specific sessions programmed and periodised via Training peaks APP
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Regular check-in throughout the 12 weeks via messenger on APP or phone calls as required
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Training advice, guidance and coaching
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Send through exercise video's for technique feedback and advice if required