ONE-ON-ONE
COACHING

 

Beginner, intermediate or competitive cyclists facing obstacles and challenges in training such as illness and injury or obstacles and challenges in work and or life, cyclists wanting to build fitness more rapidly at a controlled rate, cyclists with specific goals or who are moving to the next level of competition. 

 


HOW I CAN HELP YOU IMPROVE

 
 

Remove the guesswork - There are many components, lots of behind the scenes thinking and planning involved in how to prepare for your goal, and a coach does the thinking for you.

 

Specific training - Guided by science and personal race experience, a detailed training program is created which includes specific workouts and training methods that are effective but keeps the process fun.  

Provide accountability - There is nothing is more effective than a coach. Knowing that someone is going to check if you missed or shortened a sessions will keep you accountable.  

Support and maintain motivation - Having someone in your corner who believes in you and your goal can make all the difference. A coach encourages you through training and even through the difficult days, keeping you on track to reach your goals.

 
ONE-ON-ONE COACHING FOR...

 

Beginner - A cyclist who is new to the sport, doing a certain event for the first time and looking for entry level training. Your goal might be to make it across the finish line.

Intermediate - A cyclist with at least one to three years training experience, who has trained and competed in a certain event more than once. Your goal might be to finish near the top of your category or age group.

Competitive - A cyclist with more than four years of training experience, who has trained and competed in a certain event more than three times. Your goal might be to win your category, age group, finish near the top or stand on the podium.

 

 
THE
METHOD

 

1.

The first step is to learn and understand who you are, your health history, your realistic goals, your natural abilities and limiting factors. This starts with a consultation and gathering of key information needed for the creation of your individualised training program via a detailed athlete questionnaire. A specific test method is applied to gather heart rate and/or power data. Using the information provided in the questionnaire, the demands of your goal or event and the test data, we are able to determine what it is you need to do to bridge the gap between your current fitness and where it needs to be in order to achieve your realistic goal.


2.

Next, the building of your individualised training program begins. Working backwards from goal the date, a long term plan with optimal amount of stress and recovery is created up until the present day. Your training is scheduled via TrainingPeaks at a frequency that improves your fitness without consuming your life. 


3.

Training begins, here you are required to read and understand the training that has been written for you, execute sessions within workout guidelines and description, ride safely, upload your training data in a timely manner, be disciplined about your recovery and communicate when obstacles present themselves. As always communication is essential because without it coaching support and feedback can’t be provided, so you are encouraged to log training-readiness metrics and provide training feedback. Your feedback is important as this allows for better analyse as well as adjustments to ensure progression and prevent illness and or injury.


4.

After 8 weeks of training another test method is applied to assess if and how much overall fitness has improved. Details provided from the test combined with a review of the 8 weeks of training will determine how the program should be adjusted. From here, the coaching process of planning, guiding, challenging, monitoring and evaluating continues.

 


FROM THE COACH...

 

Hi! I am Rafeeq, owner of RIDEANDRACE. As a coach and athlete I'm always learning and looking for ways to create and improve various methods of training.

I'm driven by adventure, and enjoy riding a bicycle far, and personal racing and training experience that extends to 12hr & 24hr solo road and mtb racing, self-supported & semi supported ultra-endurance racing as well as single day racing, criteriums, time trials, XC, marathon and stage racing.

 

My coaching is based on research, practical knowledge and personal experience, and it reflects in my coaching programs as well as my tailored and pre-built training plans, which are comprehensive, but simple and easy to follow. I have particular interest and expertise in ultra distance and adventure cycling, however I do work with individuals who are interested shorter distance cycling and individuals who want to use cycling as medium to improve their overall well-being.​


ATHLETE
JOURNEY

 

 

“I really can't find the words to express how much working with a coach has changed my life. Rafeeq made me realize anything, not just finishing an ultra-endurance mountain bike race is attainable. Without his help I would not be the person I am today”

Sarah Atmore, ultra-endurance cyclist.


COACHING OPTIONS

All coaching is done remotely, so your location does not matter. There are two options on a space availability basis:​

LEVEL ONE

Who this is for - a monthly subscription for the beginner, intermediate or competitive cyclist who needs frequent coaching guidance. 

Level One Includes

  • Unlimited training program adjustments - when life gets in the way or changes in schedule happen, training is re-written to accommodate. 

  • Weekly training program updates that is based on workout data analysis and feedback.   

  • Daily sessions tailored to your needs and specifications, and planned in detail using TrainingPeaks.

  • Daily monitoring of training status, with sessions adjusted as required.

  • Weekly data analysis and feedback on key sessions.

  • Seasonal goal planning.

  • Baseline and regularly-scheduled testing.

  • Monthly progress report.

  • Daily coach-athlete communication via WhatsApp.

  • Premium TrainingPeaks account.

LEVEL TWO

Who this is for - a monthly subscription for the beginner, intermediate or competitive cyclist who prefers minimal coaching guidance.

Level Two Includes

  • Two training program adjustments per month - when life gets in the way or changes in schedule happen, training is re-written to accommodate.

  • Monthly training updates that is based on workout data analysis and feedback.

  • Daily sessions tailored to your needs and specifications, and planned in detail using TrainingPeaks.

  • Weekly monitoring of training status, with sessions adjusted as required.

  • Monthly data analysis and feedback on key sessions.

  • Seasonal goal planning.

  • Baseline and regularly-scheduled testing.

  • Monthly progress report.

  • Weekly coach-athlete communication via email.

  • Basic TrainingPeaks account.


FIT 
FAST
FAR FINISH



To get started or find out more about the coaching service, please complete the form below. Your information will not be shared or published.

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NOT READY TO TAKE A BIG STEP?

 

 

If you are not ready to commit to coaching then a custom plan can be created for you.

 

Learn more here.