WKO
CPT CYCLE COACHING SERVICES
Coaching package process
Your goals identified
If you don't have a goal and just want to improve your fitness, then you can be guided as to what areas you want to work on. If you have an event you want to be in your best shape for, then your coach will aim to look at what the demands of your outcome goals are, either from your power files or Best Bike Split course and power modelling
Training plan customisation
Based on your historical power data and coaching experience; a set of realistic yet challenging specific key process goals based around your unique physiology will then help be set a pathway towards guiding you to achieve your main fitness or event goals. Your coach will also aim to respect your time, communicating with you to plan your workouts around your schedule
Annual training plan
Your long term periodised training volume structure is next to be established and your coach will use the TrainingPeaks annual training plan (ATP) to optimally balance this, building on experience of what has been effective in the past, aiming for you to hit your highest form when it matters most to you. If you complete an ATP with your cycle coaching services; you will receive a full season review which also guides your next ATP
Full custom workouts
Each workout in your training plan is posted directly to your existing or newly set up TrainingPeaks account that is linked to your coach's account. Here, you will be able to preview workout steps and power targets that can easily be synced to your bike computer or indoor cycling app. Your intervals will be customised to your unique power profile beyond just from a percentage of your FTP
Real coach feedback
Once you upload workouts; you will receive regular feedback and analysis on your completed training. The more communication you have with your coach, the more relevant the guidance will be and the more effectiveness of your training plan will evolve. Coach Richard also uses TrainingPeaks powerfuloffline analysis software WKO5 to dive deeper into your progress to give unique insights you will not find anywhere else
Richard Rollinson
Coaching Bio
- TrainingPeaks Level 2 Coach
- Association of British Cycling Coaches Level 3 Coach
- Coaching since: 2010, Racing since: 1997 in Road and MTB
- Location: Forest of Dean, United Kingdom (remote worldwide coach)
- Coaching experience in: Road Cycling, TT, MTB, Gravel, CX, Cycling E-sports racing, Track Cycling, Bike Fitting
- Services include: Custom Training Plans, Power Data Analysis, Strength Training, Training Camps, Developing Mental Skills, Nutrition
- Preferred riders to work with: Cyclists of all ability with a power meter and heart rate monitor
Richard's cycling achievements
Helped riders achieve their goals in:
- Improving FTP
- Ride London 100
- Etape du Tour
- Maratona dles Dolomites
- La Marmotte
- Island Games Road and MTB
- UCI Gran Fondo World Championships
Coached riders have won:
- Norwegian Masters National Road Race Championship
- Cayman Islands TT Championship (x2)
- Cayman Islands Road Race Championship
- Guinness world record for youngest person ever with an intellectual disability to ride over 100 miles
Also coached the New Zealand under 19 road cycling squad. My achievements as an athlete include:
- Wins at elite level criterium and time trail
- Competed in UCI 2.2 level Road Stage Races Tour of Southland and New Zealand Cycle Classic
'As an athlete; reaching the highest level of racing possible pushed me the most and I got the opportunity to race alongside pro riders. As a coach; driving to understand how each rider is different to create the most effective training is what inspires me. I embraced the digital revolution with power meters and uploaded workouts in endurance coaching before it was popularised and that has left me with more experience in coaching remotely than most. CPT Cycle Coaching was established right at the start of my coaching journey too and having my own business with my own principles and workflow has allowed more creative room in coaching to the best of my unique skill set'
'Each pedal stroke, each climb, and every goal achieved was made possible by your guidance, your unwavering support, and your dedication. We traversed the Strade Bianche together, challenged ourselves in circuit races, and overcame obstacles that seemed insurmountable. Your professionalism and commitment ensured that every training session was a step toward success. But above all, it was your ability to inspire and motivate that made this journey unique and unforgettable'
Mangiola Pasquale, E-Sports Cycling ZRL racer and Gravel rider
Getting started
If you would like to discuss more on how these cycle coaching services could help you achieve your cycling goals, then you can request a free video call with coach Richard, using the form below to talk you through the benefits of each option
Contact
Coaching package pricing
There are 3 levels of CPT Cycle Coaching Services Packages with 3 different levels of communication with coach Richard. Take a look below as to which best fits your needs and when you have considered your options, if you are ready; you can start your subscription straight away through the links below. You will be prompted through each step as to what happens next. The main differences between each package are listed in bold
Bronze
£95 PM Annual rate
£100 Monthly rate
Full custom plan posted monthly targeting your unique physiology
Automatically exportable workout steps for indoor cycling apps and head units
Unlimited coach plan amendments
Goal planning using TrainingPeaks ATP
Event profiling using Best Bike Split
Power meter accuracy checked and workout files fixed
Power targets and FTP updated when appropriate
Strength training workouts
Full season review annually
TrainingPeaks premium included
Coach analysis of your training using WKO5 every 2 weeks
Quarterly video call with coach using WKO5 screencast
Silver
£160 PM Annual rate
£170 Monthly rate
Full custom plan posted monthly targeting your unique physiology
Automatically exportable workout steps for indoor cycling apps and head units
Unlimited coach plan amendments
Goal planning using TrainingPeaks ATP
Event profiling using Best Bike Split
Power meter accuracy checked and workout files fixed
Power targets and FTP updated when appropriate
Strength training workouts
Full season review annually
TrainingPeaks premium included
Coach analysis of completed workouts using WKO5 every Week
Monthly video call with coach using WKO5 screencast
Gold
£255 PM Annual rate
£270 Monthly rate
Full custom plan posted monthly targeting your unique physiology
Automatically exportable workout steps for indoor cycling apps and head units
Unlimited coach plan amendments
Goal planning using TrainingPeaks ATP
Event profiling using Best Bike Split
Power meter accuracy checked and workout files fixed
Power targets and FTP updated when appropriate
Strength training workouts
Full season review annually
TrainingPeaks premium included
Coach analysis of completed workouts using WKO5 daily
Weekly video call with coach using WKO5 screencast
CONSULTATION
A potentially useful solution to receive some coaching advice without an ongoing training plan. Each Consultation includes a 1 hour video call reviewing progress on your training load and power, recommendations for your future training and answers to any questions you have. All details covered on call are summarised into a detailed email. Whether you have never been coached before, if you have used cycle coaching services previously or if you have a training plan but do not have a coach; a Consultation may be the perfect cycle coaching service for you to quickly check if you are heading in the right direction. If you have a question about Consultations; just fill out the contact form above. Or if you are sure you want a cycle coaching Consultation, then you can book one below where you will be prompted through each part of the process to get started
PRIVATE TRAINING CAMPS
This could be the perfect option for you if you want to give your fitness an extra boost with more riding and improved recovery by taking a break from your regular life, if you have specific areas of your cycling skills that you would like some expert guidance on, if you want an adventure in a new location, or make the camp a goal event to train towards; Private Training Camps can be one of these or all of the above! The choice is yours. You can book a Private Training Camp just for yourself with totally individualised coaching, or get a group of your cycling friends together. We can put together a package for you using our many years of experience running training camps or add in as much of your own choices as you like. Your camp can be either for Road or MTB. You can choose your own location, or the camp can be where we have held Training Camps before in Gran Canaria or at coach Richard's location on the edge of Forest of Dean on the English/ Welsh boarder which is a haven for both of these forms of cycling
FAQ's
Of course. One of the first things your coach will do is to develop a training plan relevant to your current fitness level and establish which areas of your fitness you want to work on
Coaching is not just for elite riders and can benefit all levels of cyclists helping you to train more effectively for the time you have available
You can be coached regularly through your TrainingPeaks training calendar where you can communicate with your coach and follow your custom built training plan
Yes. If you link your TrainingPeaks to the account connected with the indoor training app you use or your bike computer then you will receive live interval prompts on scheduled workouts
Not one single training structure theory is used. However, we believe strongly in an individualistic periodised approach to planning of training intensities around the demands of your goals and your unique strengths
Yes you can communicate regularly with your coach on your nutrition strategies and advice can be given on where you can improve
Yes coach Richard is a qualified and experienced strength training instructor and detailed strength and core workouts can be posted in your TrainingPeaks calendar
Yes group riding is often useful in developing specific fitness and can help balance your mental and physical energy as part of a mostly structured training plan
Yes you can follow interval workouts targeted with heart rate zones at or under your threshold. However you will get more value from being coached with a power metre as your training can be more individualistic and progress can be tracked
The right Coaching Package for you depends on your communcation needs with your coach. Greater frequency of communication enables you and your coach to be more in tune and can increase the relevance and effectiveness of your training
Your goals, training background and availability will be discussed and your historic training data will be connected to your coach. This information is used to post initial workouts to your clendar within days. Your Annual Training Plan (ATP) and further workouts will then be posted to you in the first few weeks