Science not dogma Training using

We aim to bring a scientific well-rounded coaching experience to keen athletes who are looking
for something new in their training. We will offer this using accessible package, perhaps to those
who have not considered coaching before or those who are looking for something
extra support and motivation.

TRAINING SCIENCE

Training has simple fundamentals but complex science covering both physiology and psychology. It is our job to guide you through this, without unnecessary jargon or misinformation. If something works we will tell you, but if something does not work we will tell you that too. We will pledge to be open and honest with you throughout. There are three key scientific principles to understand in relation to training.

#1. Power Curve

This is your best power at every time period you have ever ridden. For example best 1min, 5min, 10 min and 60min power. This could be today’s best on today’s ride, your season’s best or your all time best. Your power curve and in particular your best60min power (FTP) will inform training zones as well as correct pacing in events.

#2. Training Periodization

This describes how your training varies across the season. Usually you would start in a base period, then transition to a build phase. The length of these will vary. Usually you would peak for race events but here at FFT we don’t believe in resting over the winter like traditional coaches. Yes, rest is important but not leading toward deconditioning. These days it is easier than ever to train indoors over the winter indoors if necessary and we will help you integrate the off-season successfully.

#3. Training-Intensity-Distribution (TID)

This describes how intense your training is, either per session, per week or per month. Rides can be low, middle or high intensity, according to Seiler. Cyclists describe these are z1, z2 | z3, z4 | z5 z6 after trainingpeaks. It is a mistake to train too low in base or too high all the time. Polarized training describes doing mostly low intensity eg 80% and 15% high intensity with some threshold (eg 5%). We will work with you to find the best TID for you, and this will vary according to where you are in your training.

TRAINING PROCESS

Let’s talk about the steps necessary to achieve success. We can break it down into 10 ways we can work together to achieve your goals. Each step is a key part of maximizing chances of success. Your goals might be general fitness and health or riding a gran fondo or competing in a criterium but the same principles apply. Here are our 10 steps:

Step 1. Motivation

Motivation is fundament to succeed. We will help look at your goals, how achievable and realistic they are and set a realistic timetable.

Step 2. Establish a routine

We will help you adopt a routine which fits with your work-life balance. If you are time-crunched we will deal with that too.

Step 3. Find the optimal plan

Based on your goal date, current volume and cycling type (eg sprinter vs endurance athlete) we will match you scientifically to a plan eg “polarized builder”

Step 4. Optimize the plan

We aim to improve an off-the-shelf training plan by customizing it for you, so it gives you the right load on the right day, and rest periods hich are equally important.

Step 5. Periodize the season

We will work out how to training over the year (eg base, build, taper, peak) so you optimize your training every month.

Step 6. Perfect your position and fit

We will work with you in improving you fit according to your event requirements (eg TT, endurance, sportive, road, gravel). We can work out your aero-drag (CDA) in each position without using a wind-tunnel (virtual-wind tunnel)

Step 7. Marginal gains

We will look at your equipment to help you maximise your choices within your budget, calculating the time saving for every choice

Step 8. Power Curve

We will help look at your power curve for any weak spots, and we will predict your power over the next 3 and 6 months if you train consistently

Step 9. Nutrition

We will help look at your nutrition, for general heath, for w/kg and to train strong

Step 10. Race Day

We will help you peak for race day, and prepare for race day including the best pacing strategy. We will also help you analyze race results.

PACKAGES

We are offering three plans, all of which are available on a monthly rolling basis with no tie in.

FFT Group | FFT Essential | FFT Full

The following chart clarifies the main differences. FFT Group is a great value package for those who want regular training plans supported by a motivated group of similar athletes. You can of course email us regarding any specific queries. FFT essential contains all the important elements for you to progress including whatsapp contact, complete set of tools and regular monthly checkups. FFT Full is the full works of personalized plans, unique access to tools, complementary training peaks access and race analysis.

FFT Group
Group Support
FFT Essential
1 : 1 WhatsApp
FFT FULL
1 : 1 Personal
Training Plans Generic Customized Personalized
FFT Tools Suit Main Set (10+) Full Set (50+) Full Set (Unique Access)
Feedback / Contact Quarterly Monthly Weekly
Feedback / Contact Intervals.icu / Strava Intervals.icu / Peaks Complementary Peaks
FTP / Fitness Tests Quartely Monthly Any / Flexible
Race Prep & Analysis No Yes (Video) Yes
Bike Fit / Aero Analysis Yes (Phone) No Yes (video-skype-inperson)
Main Communication Group Support Email / WhatsApp Telephone / Skype

initial payment

initial payment

initial payment

Frequently Asked Questions

What software analysis tools do we use (or require)?

To keep costs low we prefer free online software notable strava.com and intervals.icu. Golden cheetah is an excellent zero cost add in. XERT is highly recommended but at additional cost. Further, we recommend Zwift / TrainerRoad / RGT if you want to train indoors. TrainingPeaks is free with a basic account which will sync and display workouts.

What is your coaching experience?

I have a level 3 coaching qualification. I have coached athletes in road cycling, triathlon, duathlon and running . I am an MD by profession with strong understanding of physiology. I have a masters in mental health and am expert in psychological as well as physical variables.

Am I good enough to be coached?

Yes, of course as long as you can commit to a regular schedule and your aim is to improve. Perhaps you felt coaching at $100 -$200 per month was out of reach? We agree, this is impossible for most non-pros, which is why we are excited to bring you this opportunity.

When is the best time for coaching?

Don’t start just before your main event, start as soon as you are ready to improve. Would you start saving just when you were ready to retire? Training is about investing in your health and your future. Think long term, not short term.

I have a recent injury

Provided you are back in training, then we will take this into account when planning your training. However if you are currently held back and cannot training regularly, email us for a free rehabilitation program.

I want to train only for a specific event

That’s 100% fine, all our plans are monthly, so there is no tie in, you can leave when you have achieved your goal or if you feel you are not progressing enough. However, our goal is also your goal, we will work together!

Initial Coaching Questionnaire

We would be pleased if you could kindly complete this initial questionnaire re coaching/training with FFT. After this, we can refine what we do together and give you a better experience! thank you!

SOME BASICS

WHAT IS YOUR MAIN FOCUS?

Cycling

Running

Duathlon

Triathlon

TRAINING METHODS - What is your training tool?

Power Meter

Heart rate

GPS

Indoor apps

TRAINING SCHEDULE - Likely hours per week (approx) to train

PREFERRED TRAINING DAYS*

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

(OPTIONALLY) COMMENT ON YOUR STRENGTHS VS WEAKNESSES

APPROXIMATE COACHING BUDGET PER MONTH

(OPTIONALLY) ANY COMMENTS OR SPECIAL REQUIREMENTS INCLUDING ANY INJURIES?