Pre-Built or Tailored Training Plan or One-On-One Coaching

Looking for a training plan that will provide structure or a training plan that fits around your life? Or do you want to work with a coach who will steer you towards a specific goal? Let's compare!


A training plan can be pre-built or tailored.

Both pre-built and tailored plans include physiological elements - overload, progression, recovery, specificity. However the physiological elements in a pre-built plan is generalized and in tailored plan the elements are indiviualised by data collection - a training questionnaire. With either one - you are to follow it independently without providing input and or feedback.


A pre-built training plan is a once off program designed for most cyclist by a coach. The plan has a set period and targets specific ability or event.


A tailored training plan is a once off program designed specifically for you by a coach. The plan has a set period and is tailored to your realistic goal/s, needs and current level of fitness, basically it built to fit into you life and maximize gains in your available training time.


Advantages of a training plan:
  • Both, pre-built and tailored training plans can be a good introduction to structured training for new cyclists.

  • A tailored training plan factors in training history, recent training data, natural abilities and individual limiters

  • A pre-built training plan is the most cost-effective solution to structured training. Although your budget should not be the only determinant in deciding which is best for you, other factors to consider is the level of attention you require to achieve your goal.

  • A tailored training plan is more affordable than one-on-one coaching. Although your budget should not be the only determinant in deciding which is best for you, other factors to consider is the level of attention you require to achieve your goal.

  • If training within it guidelines; a training plan may lead to improved consistency, recovery and results.

  • Both, pre-built and tailored training plans may suit cyclists who have worked with a coach before and are able to follow the strategy over a set period without any coaching guidance and feedback.

Disadvantages of training plan:
  • No accountability.

  • No athlete-coach communication.

  • A pre-built training plan is not designed specifically for you.

  • Both, pre-built and tailored training plans are set in stone and will have to be re-written if adjustments are needed, and in most cases there is a fee for re-writing the training plan.

  • There is no training analyses or monitoring so the plan cannot be adjusted over time to take into account different rate of training response.

  • Because there is no feedback and input, details that may have had a negative or positive impact on certain sessions are not recorded and noted for future reference.


A training plan on its own may not be enough for -
  • More advanced cyclists.

  • Cyclists who need frequent input or guidance in order to build fitness progressively.

  • 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.

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What is one-on-one coaching?

The process of coaching gives you the athlete an opportunity to work with a coach who is certified and a specialist in their sport, and who will be able to provide guidance, feedback and support to help ensure that the your target is reached.


Advantages of one-on-one coaching:
  • Removes 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.

  • 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.

  • Analyses and monitoring of the training process and response, and adjustments when needed to ensure progression.

  • Frequent athlete-coach communication to provide guidance and feedback.

Disadvantages of one-on-one coaching:
  • A higher level of discipline and communication.

  • More costly than a training plan. Again your budget should not be the only determinant in deciding which is best for you; other factors to consider is the level of attention you require to achieve your goal.


One-on-one coaching is an excellent option for -
  • Cyclists needing frequent input or guidance in order to build fitness progressively.

  • 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.

  • Cyclists who are moving to the next level of competition and need to increase their training complexity.

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Pre-built training plans, tailored plan and one-on-one coaching are for cyclists of all abilities - beginner, intermediate and competitive as well as the non-racer.


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 for 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 for 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.

Non-racer

All abilities, a cyclist who doesn’t race but wants to use cycling as medium to improve mental health, build, improve or maintain fitness. Your tangible training goal could be aiming to finish a tough local ride in a certain amount of time, loosing weight, eating healthier, be able to reduce depression or completing an Everesting.

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​Summing up the difference!