Our Programs
Whatever your goals of fitness and ability are, I can provide you with a package that suits your needs. I will work with you to reach that milestone. Listed below are three packages that you can choose from to make it happen.
Basic
Welcome to our Basic Cycling Training Plan, designed for cyclists of all levels looking to enhance their fitness, improve endurance, and develop cycling skills. This plan provides a balanced approach to training, incorporating various ride types to ensure comprehensive development. Whether you're a beginner or a seasoned rider, this structured program will help you achieve your cycling goals.
Objectives of the Training Plan:
1. Build Endurance
Gradually increase your stamina to tackle longer rides with ease.
2. Improve Strength.
Incorporate strength training to enhance your power on the bike.
3. Boost Speed and Agility
Include interval and speed workouts to increase your overall pace.
4. Facilitate Recovery
Emphasise the importance of rest and recovery to prevent injury and fatigue.
Cost: 300 Per Month
Minimum 3 Month Program
Intermediate
Welcome to our dedicated section for racing cyclists!
Our intermediate plan incorporates whether you're an aspiring competitor or a seasoned racer, this guide is designed to help you understand the intricacies of racing, improve your performance, and maximize your success on the bike.
A racing cyclist is an athlete who participates in competitive cycling events, ranging from local crits to international road races and stage races. Racing requires a unique blend of endurance, speed, strategy, and mental toughness. It’s not just about physical strength; understanding tactics, bike handling, and pacing are crucial components that contribute to success
What you will get:
1.Structured Training:
Racing cyclists benefit from a well-structured training plan that balances endurance rides, interval training, strength workouts, and recovery. This structured approach ensures that you build the necessary fitness and skills to excel in competition.
2. Nutrition and Hydration Advice
Proper fueling is essential for racing cyclists. A diet rich in carbohydrates, proteins, and healthy fats, combined with strategic hydration, will help you perform at your best. Pre-race nutrition and on-the-bike fueling strategies are critical for maintaining energy levels during races.
3. Tactical Awareness
Understanding race tactics is vital for success. This includes knowing when to attack, how to position yourself in the peloton, and recognizing when to conserve energy. Being aware of your competitors and the race dynamics can give you a strategic edge.
4. Mental Preparation:
Mental toughness can be a deciding factor in racing. Developing a positive mindset, setting goals, and employing visualisation techniques can help you stay focused and confident during races.
Types of Racing Events
-Road Racing: Involves various formats, including crits, road races, and stage races, often requiring a mix of speed, endurance, and tactical savvy.
-Gravel Racing: a unique discipline that combines road cycling and off-road riding, featuring varied terrain and obstacles.
-Track Racing: Takes place on velodromes, focusing on speed and strategy in a controlled environment.
Strength and Conditioning one on one initial consult , coaching and Program included .
Cost: 400 per month
Minimum 3 Month Program
Advanced
Elite Cycling Training Program: Achieve Your Competitive Best
Welcome to our Elite Cycling Training Program, crafted for serious cyclists aiming to elevate their performance to professional levels. This comprehensive program combines advanced training methodologies, personalised bike fitting, nutritional strategies, and elite race tactics, all informed by the expertise of seasoned professional cyclist Henk Vogels.
Program Overview -
Our Elite Cycling Training Program is designed to optimise your cycling experience, ensuring that every aspect of your training is tailored to maximise performance. With Henk Vogels’ insights from his extensive racing background, you’ll gain access to proven strategies that can help you excel in competitions.
Key Components of the Elite Training Program
1. Bike Fit
Professional Fit for Peak Performance: A proper bike fit is foundational for any elite cyclist. We begin with a thorough assessment of your body dimensions, flexibility, and riding style to ensure your bike is perfectly tailored to you.
Precision Adjustments: Our fitting process includes crucial adjustments to saddle height, saddle position, handlebar height, and reach, as well as cleat alignment. This personalised approach minimises discomfort and maximises power output, allowing you to ride more efficiently.
Ongoing Assessment: As you progress in your training, we recommend regular bike fit reassessments to adapt to changes in your fitness and riding style, ensuring optimal performance throughout your cycling journey.
2. Training Program:
Structured Training Regimen, The training program is meticulously designed to include a balance of endurance rides, high-intensity interval training (HIIT), strength training, and recovery sessions. Each component plays a vital role in building your overall cycling capacity.
Periodisation Approach: Utilising periodisation, we create specific training phases that focus on endurance building, strength enhancement, and speed development, all aligned with your competitive calendar.
Performance Monitoring: Regular assessments of your performance metrics allow for data-driven adjustments to your training plan, ensuring continuous improvement and adaptation to your evolving fitness levels.
3.Nutritional Training:
Optimised Nutrition for Elite Cyclists: Nutrition is a key pillar of performance.
Strategic Race-Day Nutrition: We provide tailored nutrition plans that focus on what to eat leading up to and during races, helping you maintain energy levels and enhance performance. This includes pre-race meals, on-the-bike fuelling strategies, and effective recovery nutrition.
Supplementation Insights: Drawing from Henk Vogels’ experience, we offer guidance on effective supplementation to ensure you meet your nutritional needs and support your training efforts.
4. Elite Race Tactics:
Tactical Insights from Henk Vogels: With years of professional racing experience, Henk Vogels shares critical insights into race tactics that can make a significant difference in your performance.
Understanding Race Dynamics: Learn how to read the peloton, strategize your moves, and position yourself effectively during races. Henk emphasizes the importance of maintaining awareness of competitors and using tactical maneuvers to your advantage, this from one the longest serving Aussie Directors in the Peloton .
5. Mental Preparation and Focus:
Henk also discusses the mental aspects of racing, including visualization techniques, goal setting, and developing a competitive mindset to help you stay calm and focused under pressure.
Also drawing from henk mental battles over his career .
Our Elite Cycling Training Program offers a comprehensive approach to training, combining personalized bike fitting, structured training regimens, nutritional strategies, and elite racing tactics. With the guidance of Henk Vogels, you’ll gain invaluable insights and strategies that can help you unlock your full potential as a competitive cyclist.
Join us to transform your cycling journey and achieve your racing goals. Together, we will work towards elevating your performance, ensuring you are fully prepared to tackle the challenges of elite racing with confidence and skill. Let’s take your cycling to new heights!
Initial Bike fit not included ( cost 350) .
Strength and conditioning program included .
Henk Attending race days when possible .
Personalised training sessions with Henk when possible .
Descending masterclass when possible .
Cost : 699 Per Month
Minimum 6 month Program