Cycling Weekly - - Fitness -

What im­pressed me most about Si­mon was his de­sire to achieve and his will­ing­ness to work hard. When a rider has this level of mo­ti­va­tion, he just needs a bit of guid­ance in the right di­rec­tion. Ini­tially, look­ing over the struc­ture of his week, I could see that he gen­er­ally ei­ther rode easy or went for a ‘bash’ with his mates. We want to main­tain the so­cial el­e­ment while also adding some struc­tured days. This will give Si­mon the abil­ity to push him­self fur­ther than be­fore.

One big change was mak­ing him more time-ef­fi­cient, re­duc­ing his to­tal train­ing time by one hour and giv­ing him more time with his fam­ily. In one week, we have worked on ev­ery­thing from ac­tive re­cov­ery in Zone 1 all the way through ev­ery zone, fo­cus­ing on en­durance, aer­o­bic thresh­old and fin­ish­ing off with some sprints. This will ben­e­fit ev­ery­thing from his road rac­ing to his time tri­alling. With his con­tin­ued ded­i­ca­tion, I’m sure he will achieve his tar­get of 21 min­utes for 10 miles.

I have also given Si­mon a core con­di­tion­ing work­out to help his pos­ture and ef­fi­ciency on the bike. Si­mon is an all-round strong rider, but lacks self-be­lief. He needs to take chances in races, try­ing dif­fer­ent tac­tics; even if they don’t al­ways come off, he’ll gain a lot of knowl­edge about him­self in the process. He may sac­ri­fice a top-10 one week to work to­wards the win the next. His friends and part­ner will play a big role in help­ing Si­mon de­velop con­fi­dence by giv­ing reg­u­lar pos­i­tive re­in­force­ment.

Former British and Eu­ro­pean cham­pion Jonny re­tired from pro cy­cling in 2015. He is now a full-time coach, work­ing with rid­ers of all abil­ity lev­els. Con­tact: info@ bel­lis­coach­ing.co.uk Jonny Bel­lis

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