Training Program Levels

Custom (self-coached)

Ages: 19+ years

The Custom (self-coached) Program is open to athletes nineteen and older, who have competitive cycling experience.  Athletes in this program have mastered the fundamentals of cycling, and want to improve their performances at both a provincial and national level (road and track).  This program works toward preparing athletes for provincial and national competition and is tailored to fit in with the athlete's work and family commitments.  

Athletes in this program must have a current ABA/UCI license and belong to one of the Capital Region’s cycling clubs. Athletes are self-coached; following an individualized training plan prepared by the coach.  One-on-one coaching is provided to these athletes, but this is limited to approximately 2hrs per month.  

Program Services

  • Group training, where training programs are individualized to develop the cyclist’s performance in specialized events
  • Working as a group with the Coach 
  • Monthly training and racing planner reviewed monthly 
  • Receive a new training program monthly 
  • Receive a TrainingPeaks account
  • Email and SMS contact – 1 x week 
  • Monthly session analysis from the cyclists Heart Rate or Power Monitor 
  • Physiological performance testing at the start of the year and every 3 months is organized by the athlete
  • Access to training on Direct Drive trainers, and motor pacing on the track

Cost

12 month program: $1,800

6 month program: $1,080

 

Development Program (Train to Compete)

Ages: 15 to 17 (4 – 6 Sport Years)

The Development Program is open to athletes fifteen and older, who have competitive cycling experience through a club program.  Athletes in this program have mastered the fundamentals of cycling, and are beginning to specialize in specific cycling disciplines (road and track).  This program works toward developing skills in specific cycling disciplines, preparing athletes for provincial and national competition.

Athletes in this program must have a current ABA/UCI license and belong to one of the Capital Region’s cycling clubs. Athletes take part in a maximum of two coached sessions per week (winter and summer) and are required to have their own road bike, rollers (and/or trainer), and heart rate monitors.  Athletes are also required to bring athletic shoes and clothing for strength and agility practices.  Coaching is delivered in a group setting as opposed to one-on-one.

Program Services

  • Group training, where training programs are individualized to develop the cyclist’s performance in specialized events
  • Working as a group with the Coach 
  • Monthly training and racing planner reviewed bi-weekly 
  • Receive a new training program bi-weekly 
  • Receive a TrainingPeaks account
  • Email and SMS contact – Daily or as needed 
  • Weekly session analysis from the cyclists Heart Rate or Power Monitor 
  • Physiological performance testing at the start of the year and every 3 months
  • Access to training on Direct Drive trainers, and motor pacing on the track
  • Liaison to a Strength and Conditioning expert to help develop and instruct a personalized resistance training program 
  • Competition and training camp support - Email, SMS, Skype, or in person (event dependent)

Cost

12 month program: $2,700

 

Performance Development Program (Learn to Win)

Ages: 17+ (6+ Sport Years)

The Performance Development Program is open to U/19, U/23, Elite and Masters cyclists who have extensive racing experience.  Cyclists in this program have begun specializing in specific cycling disciplines (road and track).  The program works toward developing specific cycling disciplines, preparing athletes for competition in national and international races.

Athletes in this program must have a current ABA/UCI license and belong to one of the Capital Region’s cycling clubs.  Athletes take part in a maximum of two coached sessions per week (winter and summer) and are required to have their own road bike, rollers (and/or trainer), and heart rate monitors.  Training schedule is individualized to help meet athlete's training objectives, while taking into account secondary and post-secondary education, and other obligations that athletes may have.  Coaching is delivered in a group setting as opposed to one-on-one.

Program Services

  • Group training, where training programs are individualized to develop the cyclist’s performance in specialized events
  • Working as a group with the Coach 
  • Monthly training and racing planner reviewed bi-weekly 
  • Receive a new training program bi-weekly 
  • Receive a TrainingPeaks account
  • Email and SMS contact – Daily or as needed 
  • Weekly session analysis from the cyclists Heart Rate or Power Monitor 
  • Physiological performance testing at the start of the year and every 3 months
  • Access to training on Direct Drive trainers, and motor pacing on the track
  • Liaison to a Strength and Conditioning expert to help develop and instruct a personalized resistance training program 
  • Competition and training camp support - Email, SMS, Skype, or in person (event dependent)

Cost

12 month program: $2,700

 

High Performance Program (Train to Win)

Ages: 19+ (10+ Sport Years)

The High Performance Program is open to U/19, U/23, Elite and Masters athletes who have extensive racing experience.  Athletes in this program have specialized in specific cycling disciplines (road and track).  The program works toward developing specific cycling disciplines, preparing athletes for competition in national and international races.

Athletes in this program must have a current ABA/UCI license and belong to one of the Capital Region’s cycling clubs.  Athletes take part in a minimum of four coached sessions per week, and the training schedule is personalized to help meet the athlete's training objectives.  As these athletes often train by themselves, and follow an individualized training program, there is no set training time.  Coaching is delivered one on one.

Program Services

  • Group and individual training aimed at optimizing the cyclist’s engine for elite international performances 
  • Working as a group, and one-on-one with the Coach 
  • Monthly training and racing planner reviewed as needed 
  • Receive a new training program weekly  
  • Receive a TrainingPeaks account (Premium Account)
  • Email contact – Daily or as needed 
  • Phone/skype contact – Daily or as needed
  • SMS contact – Daily or as needed 
  • 3 x weekly session analysis from the cyclists Heart Rate or Power Monitor 
  • Physiological performance testing at the start of the year and every 3 months
  • Access to training on Direct Drive trainers, and motor pacing on the road and track
  • Liaison to an Integrated Support Team of Sport Psychologists, Sports Nutritionists and Strength and Conditioning experts
  • Competition and training camp support - Email, SMS, Skype, or in person (event dependent)

Cost

12 month program: $5,400