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 (link)
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 (link)
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) (link)
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 Student | 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 Student contains all the important elements for students to progress including wattsapp contact, complete set of tools and regular monthly checkups. FFT Full is the full works of personalized plans, unique access to tools, complementary trainingpeaks premium access, monthly diet plans and race analysis.
| FFT Group Group Support | FFT for Students 1 : 1 | FFT Full 1 : 1 Personal | |
|---|---|---|---|
| Monthly Price (2023) | £35 | $50 | £99 | $125 | £199 |$250 |
| Training Plans | Tpeaks Basic | Tpeaks Customized | Tpeaks Premium Included |
| FFT Tools Suite | Main Set (10+) | Full Set (50+) | Full Set + Diet Plans |
| Contact Frequency | Quarterly Emails | Monthly Emails | Monthly Calls |
| Workout Commentary | No | Yes (occasional) | Yes (regular) |
| Analysis Method | Intervals.icu / Strava | Intervals.icu / TPeaks Basic | Complementary TPeaks Prem |
| FTP Test & FTP Prediction | Quarterly | Monthly | Flexible |
| Race Prep & Analysis | No | Yes (call) | Yes (video) |
| Bike Fit / Aero Analysis | Yes (Phone) | Yes (video) | Yes (video-skype) |
| Main Communication | Facebook Group | Email / WattsApp | 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 (no obligation) coaching/training questionnaire. We will review your data within 24hrs and then can refine what we do together to achieve your goals! thank you!