Cycling Coach

Contact Us
Coaching @ The Practice
57 1st Avenue
Linden
Randburg
South Africa
2195

Alasdair Garnett is the Head Coach at The Practice. With a multitude of professionals we can meet all your requirements including:

  • Coaching
  • Training Plans
  • Nutrition and supplementation
  • Functional Training off the bike
  • Race & event strategies
  • Bike servicing, upgrades, replacements and sales
  • Spares, accessories, tools

Cycling Coaching

We provide our clients with personal training plans that consider the athlete individually by designing a program that balances general performance goals with daily life in order to maximise your fitness while fitting your training in with the day-to-day demands, enjoyment and balance are equally important.

We monitor an athlete’s progress and response to an initial program and then modify and adapt the program accordingly to find the optimal training program for each individual athlete.

Your personalized training program will be built, evaluated and optimised based on your feedback and training data for all key training sessions and races. Your coach will provide regular guidance for optimal performance.

Everyone is an individual and will respond differently to:

  • Training Programs
  • Training Duration and Intensity
  • Nutrition On and Off the Bike
  • Recovery, Stretching and Massage
  • Off-The-Boke Strenght and Conditioning

Each prospective athlete will undergo an initial interview in order to assess compatibility between coach and athlete. During the course of the interview if both the athlete and the coach decide to proceed the interview is expanded to become the initial consultation to establish;

  • Time Available
  • Goals and Ambitions
  • Targeted Events
  • Concerns
  • Current training / Nutrition / Recovery
  • Obligations and Expectations

We have a minimum three month commitment and fees are billed monthly in advance. We do not consider a one month period long enough to be able to establish what training is most effective for an individual athlete and adapt a program accordingly.

A periodised training program is presented to each athlete once they commit to a monthly training program. This program is structured around the athletes goals, capabilities and lifestyle. 

Please contact us on +27 (0)11 782 0393 or coaching@thepracticesa.co.za for more information or to discuss options

Our Cycling Coaches

Alasdair Garnett

HEAD COACH

Tim Kock

ASSISTANT COACH

Adrian Ilsey

ASSISTANT COACH

Monthly Packages

Are you aiming for your best performance at your goal events or want to step up your training? Our steel-level coaching  can get you ready. Your monthly plan will be built around your schedule, fitness level, and goals, and it will be available  online for your review at any time. This customized plan will help you get to the peak of your fitness just in time for your big  race or event!

You’ll kick off your coaching with a consultation from your coach that includes:

  • • Personal history, past training, and future goals
  • • Fitness testing to determine power training and zones 

Your package includes the following: 

  • • Custom training plan
  • • Workouts emailed to you daily and available for review at any time through web or Mobile app
  • • Free premium TrainingPeaks account after the completion of your current subscription
  • • One athlete initiated review per month, up to 30 minutes (via phone calls, online meeting, Skype or email)
  • • Four emails / SMS’s / Whatsapps per month 

The monthly investment:

  • The monthly charge for steel-level coaching is R1400 incl VAT
  • Your first payment will include a one-time start-up fee of R1250 and your first month’s coaching fee (R2,650)
  • Any amendments, changes or requests outside of the above will be charged for at R650 per hour High

The aluminium-level plan is designed for the athlete who wants to crank up their level of training and has specific training  goals in mind. At the aluminium level we offer you more input, interaction, and communication with your coach, resulting in  a more concise and focused program. Your coach will custom design a training plan and get you ready for your goal  events or races.

You’ll kick off your coaching with a consultation from your coach that includes: 

  • • Personal history, past training, and future goals
  • • Power profile and fatigue profile analysis
  • • Power diagnosis and training analysis
  • • Fitness testing to determine power training and zones

Your package includes the following:

  • • Custom training plan
  • • Workouts emailed to you daily and available for review at any time
  • • Free premium TrainingPeaks account after the completion of your current subscription
  • • Functional / Strength / Core / Running workouts included in the program
  • • Training plan reviews via phone calls, online meeting, Skype or email
  • • Two athlete initiated reviews per month, up to 30 minutes each
  • •Ten emails / SMS’s / Whatsapps per month (answered within 48 hours)  

The monthly investment: 

  • The monthly charge for aluminium-level coaching is R2100 Incl Vat
  • Your first payment will include a one-time start-up fee of R1250 and your first month’s coaching fee (R3,350)
  • Any amendments, changes or requests outside of the above will be charged for at R650 per hour

The carbon plan is for focused athletes who want a top-notch coach they can communicate with regularly throughout the  month. The carbon level provides a coach who will analyze your power and fatigue profile, review your strengths and  weaknesses, and design a custom training plan that will allow you to make the break and move to the next level! 

You’ll kick off your coaching with a consultation from your coach that includes:

  • • Personal history, past training, and future goals
  • • Power profile and fatigue profile analysis
  • • Power diagnosis and training analysis
  • • Fitness testing to determine power training and zones

Your package includes the following:

  • • 2 Group Wattbike sessions per week
  • • 1 Functional / strength / core training session per week
  • • 1 Group coached ride per month (time & schedule dependent)
  • • Custom training plan
  • • Workouts emailed to you daily and available for review at any time
  • • Free premium TrainingPeaks account after the completion of your current subscription
  • • Functional / Strength / Core / Running workouts included in the program
  • • Training plan reviews via email, phone calls, online meeting, or Skype
  • • Two athlete initiated review calls per month
  • • Ten emails / SMS’s / Whatsapps per month (answered within 48 hours)

The monthly investment: 

  • The monthly charge for carbon-level coaching is R4750 Incl VAT.
  • Your first payment will include a one-time start-up fee of R1250 and your first month’s coaching fee (R6,000)
  • Any amendments, changes or requests outside of the above will be charged for at R650 per hour

The titanium plan is the pinnacle of our plans! If nothing but the best is for you, then this is your plan. Unlimited calls,  emails, and training plan revisions allow you access to your coach whenever you need him or her. This personal attention  will give you the inside edge on the competition and take you to the top of the podium!

You’ll kick off your coaching with a consultation from your coach that includes:

  • • Personal history, past training, and future goals
  • • Power profile and fatigue profile analysis
  • • Power diagnosis and training analysis
  • • Fitness testing to determine power training and zones

Your package includes the following:

  • • 2 Group Wattbike sessions per week
  • • 2 Functional / strength / core training session per week 
  • • 1 Coached ride per week
  • • Custom training plan
  • • Workouts emailed to you daily and available for review at any time
  • • Free premium TrainingPeaks account after the completion of your current subscription
  • • Functional / Strength / Core / Running workouts included in the program
  • • Training plan reviews via email, phone calls, online meeting, or Skype
  • • Unlimited athlete initiated training plan review calls per month
  • • Unlimited training plan revisions per month as needed
  • • Unlimited emails / SMS’s / Whatsapps per month (answered within 48 hours)

The monthly investment:

  • The monthly charge for titanium-level coaching is R8,950
  • Your first payment will include a one-time start-up fee of R1,550 and your first month’s coaching fee (R9,500 Incl VAT).
  • Any amendments, changes or requests outside of the above will be charged for at R650 per hour

Club & Group Packages

This is a program aimed at groups or clubs looking for a more broad-based program that gears up for common events. Events can be one day events the the Cape Cycle Tour or multi day stage races like Sani2C. This plan will help you the entire group to the peak of your fitness just in time for your big race or event!

You’ll kick off your coaching with a consultation from your coach that includes:

  • • Training and goals
  • • Fitness testing to determine power training and zones.

Your package includes the following:

  • • Custom group training plan
  • • Workouts emailed to you daily and available for review at any time through web or Mobile app.
  • • TrainingPeaks account
  • • Athlete reviews as agreed (via phone calls, online meeting, Skype or email) 

The monthly investment:

This will be calculated according to;

  • • Requirements
  • • Size of the group / club and participating members.
  • • Level and frequency of interaction and athlete reviews 

Skills Coaching

Skills Training by UCI Certified Coaches

Specific courses will be arranged for groups / individuals on request like weekend courses, eg basic and intermediate on one weekend and group / individual sessions for a specific requirement.

The Basics course does not exclude seasoned MTB’ers, basics are the foundations of any skills which should and can form part of your weekly training.

MTB Basics

R R500 / pp (min 6)
  • Position
  • Balance, gravity and weight distribution
  • Cornering
  • Braking
  • Line choice relative to skill
  • Duration of 4 hours approx

Learning and applying the basics of mountain biking

20% Discount for coached athletes
4 hours Approx
Saturday / Sunday mornings
Arrive at 8am start at 8:30am
Northern Farms / Spruit or other suitable location

MTB Intermediate

R 750 / pp (min 4)
  • All the basics plus
  • Descending
  • Steep climbs
  • Berms & off-camber turns
  • Pumping
  • Front & rear wheel lifts to bunny-hops
  • Jumps
  • Drop-offs & Step-ups

Mastering the basics

20% Discount for coached athletes
4 hours approx
Saturday / Sunday mornings
Arrive at 8am start at 8:30am
Northern Farms, PWV Bike Park, Thaba Trails, other suggestions or local trails welcome

MTB Advanced

POA
  • Riders must be competent at all skills
  • Session is customised for the group / athletes participating
  • Analysis of riders to improve speed over sections / obstacles

Price depends on size of group and location

ADDITIONAL SERVICES

Functional threshold testing & pedalling analysis
R 750 for 60 - 90 minutes
  • Power and heart rate threshold, power output and cadence
  • Pedalling analysis and efficiency
  • Video analysis performed under stress
  • A report is created with results of the test, power & heart rate training zones are loaded on Training Peaks / Wattbike
  • Athlete receives a USB drive with personal profile for training on any Wattbike

Athlete is set-up on a Wattbike and tested for the above

VO2 Max testing
R 750 for 60 - 90 minutes
  • Using standardised testing protocols
  • Includes pedaling analysis and efficiency
  • Video analysis performed under stress
  • A comprehensive report including results of the test

Athlete is set-up on a Wattbike and tested for the above

Full assessment by a Biokineticist
From R 750 to R1450
  • Medical history
  • Range of movement analysis
  • 3D posture analysis
  • Pressure plate analysis
  • Balance assessment
  • Isokinetic assessment (which test muscle strength, endurance and compare left to right)
  • Functional tests
  • Fitness assessment

A full assessment performed by a registered Biokineticist t including some or all of the above

(claimable from your medical aid)

One-On-One Consultations
R 650 for 60 minutes
  • Once-off consultation where we discuss your training program,
  • Review any training data you have
  • Make recommendations

Offered for  athletes that are self-coached

Functional Training Sport Specific
R 450 for 60 minutes
  • Specific functional sessions tailored for your sport to maximise improvement under supervision of a professional coach and/or Biokineticist
  • Group sessions are also available for small groups who are on the same level and similar ability
  • 2 people per session @ R325 per person
  • 3 people per session @ R275 per person
  • 4 people per session @ R225 per person