COACHING EXPERIENCE AND ADVENTURES
Team TIAA-CREF Director Sportif 2003-2005:
- DS at Vuelta Puerto Rico, Redlands, FBD Milk Ras, US National Championships
- Team sponsorship and logistical planning
- Coaching and tactical strategy at races and camps
USAC Track Endurance Coach Nov 2005- May 2007:
- Program development and coaching for US National Team camps & Development camps, selection of athletes for World Cups, World Championship and Pan-American Championship teams
- Development of US Olympic Team selection criteria
- Coaching programs for select members of US National Team
- Author of Track chapter, USAC Level 3 Coaching Manual
University of Colorado – Boulder Cycling Team Coach Sept 2009 – May 2010:
- General lectures and training structure for club members (40+ riders)
- Organization and logistics for the team attending conference races
- Selection of team for National Championships
- Director for National Championship team
Sports Science Program, Garmin- Sharp Professional Cycling Team 2014:
- Daily upload of data files during training camps and races (3 x grand tours)
- Weight and body fat analysis via seven point exam with skinfold calipers, tracking of data
- Analysis of rider performance with Directors, Sports Science staff and Doctors
- Training programs for team camps and pre-race preparation
- Training programs for select riders throughout the season
- Discussion and development of performance and optimization of riders, including new metrics and methods of analyzing performance and recovery in competition
- Development of warm up protocols for time trials
- Pre-race course recon, reporting and analysis
- Product development
- Data analysis of ProTour files for public discussion
- Software Beta analysis for head units and desktop
USA Cycling Licensed Coach 2006- present:
- Level 3 in 2006
- Level 2 in 2012
- Level 1 in 2015
- Daily training programs, goal specific programs for private individuals
- Average of 20 clients / year + finite programs and live clinics
- Training includes data file analysis, tactical advice, nutritional discussions, strength and conditioning programs
- Clients ranging from 14 -60 years, novice to ProTour level athletes who compete in road, track, mountain bike, and cyclocross
Steve Hogg Certified Bike Fitter 2011- present:
- Trained in Sydney, Australia for one month one on one with Steve on a pass/fail basis
- Continued education ongoing with Steve regarding fitting methodologies and techniques
Boulder Valley Velodrome Coaching 2015-2018:
- Head Coach for weekly Advanced Training classes
- Madison Clinics
- One on One coaching sessions
- Team sessions with coaching, guidance and feedback
– Know the athlete: cycling is somewhat unique among sports in that it requires proficiency in many different physical capacities, including but not limited to; speed, strength [or maximum force], power [referring to the ability to generate force quickly, not referring to watts] aerobic and anaerobic capacity, the ability to generate force with supple muscle with a stable pelvis, the ability generate force over a wide range of torque and cadence demands. Part of effective coaching is understanding what the specific requirements of your chosen event or events are. This is in context of the physiological capabilities that are natural strengths vs. those which display an opportunity for improvement.
Being a good coach is not only about knowing a rider’s physiological strengths and limits relative to the demands of their event, it is about understanding the role of training within whole life balance. The athlete must also be tactically sharp and have an excellent understanding of the sport. The athlete must be educated about nutrition, sleep and recovery methods, and emotional and spiritual balance. A rider can have a massive FTP but if they are eating garbage and poorly managing their emotions, they will not achieve their athletic potential. Coaching is about finding the biggest rate limiting factors to a rider’s performance, and frequently these factors have nothing to do with the bike directly. This can be the case regardless of the rider’s level in sport, from beginner to professional.
By understanding the Biomotor Abilities required in cycling, and in the specific aspects of the race or event a rider is targeting, we can apply training load in an attempt to elicit a desired response. Biomotor Abilities include:
For example: a cyclocross race will score very differently than a time trial, when ranking these abilities relative to one another.
– Training in the context of a season (and, many seasons): load and intensity in training need to be challenging enough to stimulate change, but sustainable load does not mean repeated maximal efforts for months on end. Put another way: training hard does not mean endless bludgeoning. Hard work has to be done to reach a high level, no doubt, but blunt force trauma will take a toll on the athlete. Mature athletes will undertake and endure very, very hard training days, but these must be carefully distributed in order to not deplete the racer before competition.
– Training must be quantified: in order to understand how the load we are applying is impacting the athlete, we have to track the load. In order to do this, we need accurate tools. This normally means that during cycling training, files should be generated which contain duration, power, speed and HR, and all the derivative metrics that follow. Without data, we don’t know what load was applied, which makes it difficult or impossible to understand how a particular response came about.
“Data data data, without bricks I cannot make clay.”
– Follow an examined path: I feel that the most effective way to help my athletes reach their potential is to be receptive to new information, input, techniques, equipment and philosophies all the time. The sport of cycling, and athletics in general, are always changing and evolving, and to not change with the sport is to remain stagnant and not maximize potential of the coach – athlete relationship.
– Training programs are recommendations, not requirements: when I write a training plan, it is my expert opinion. This does not mean it is cast in stone. If an athlete wants to know more, understand the ‘why’, or present an alternate view point on how to go build a program, I am happy to discuss. Ultimately, the athlete knows their body better than I do; they are the soul who occupies their physical body. I defer to the wisdom of knowing your own flesh, but I will guide you when you ignore the signals this flesh gives you.
– A coaching relationship is finite: cycling is a complex, ideological, intricate sport. Your coach paints a picture of this landscape through his or her perspective, which guides your training and other aspects of event preparation. This perspective will influence how you think in the sport in many ways. I am a human and thus carry a bias when I view any athlete; I work to reduce my bias so I can see the highest potential in my riders and allow them to express it through the most direct path possible. However, I recognize that my bias is part of my human experience, and I can never fully escape it.
After a period of time, an athlete will have learned most or all of what is possible from a particular coach. Sometimes, an athlete will grow and learn more in their long term career if they change coaches every so often. The period of optimal productivity may be as few as one or many seasons, but it may take a long time to establish a rhythm between the coach and client. Thus, it is possible there will be a period of time where one or both of us feels that it is appropriate for you to move on to other coaching. This will be a normal and healthy part of the evolution of our relationship.
ABOUT COACHING PROGRAMS:
An on going relationship between client and coach in which detailed daily programs are written using the Today’s Plan software platform. Communication may include phone conversations, daily emails, and may include face to face meetings [for local athletes] and or training sessions from time to time. Details depend on the level of coaching plan selected. Flexible training means when life gets in the way or changes in schedule happen, training is re-written or adjusted to accommodate. The scope of my guidance includes some elements of holistic life coaching, diet, and strength and conditioning work. Any athlete brings the their total stress “to the gym”, or in a cyclist’s case, to the saddle, and the total health of the client is considered in context of this program.
For details on pricing and scope of training, please click the link above to see the Team EF Coaching Program. All ongoing client coaching programming is through this system. If you are interested in working with me as your coach, go through the EF on boarding process and indicate that you are interested in working with me as a coach in the comments section.
If you would like to hire Colby for a consultation on your own coaching program, or to discuss coaching philosophies, program design, establishment of goals, or for questions about event specifics such as an Hour Record attempt, please use the appointment scheduler and select an available appointment option that suits your needs.
The rate is $200/hr for the first hour of consolation, and $180/hr of additional time [billed in 15 min increments]. If additional time is used for background research, the rate is $180/h