Meet Ken. Not only is he the British land speed record holder on a human powered machine (a bike) but he is Founder & Head Coach at BPC and our consultant cycling specialist. Ken will be helping our coached athletes with cycling specifics and he will also be joining us on our Training weekends across the season. Read more about Ken and how he will be adding to our line up of activities:
I’m really excited to introduce myself to the Race Force community as a cycling specific coach and #RaceHost.
Although my specialist area is cycling I can also say that I am a proud Bolton Ironman 2011 Finisher and have raced every triathlon distance up to 140.6. So I totally understand the dedication needed for triathlon and how satisfying a sport it is. I also know that the day after a triathlon feels like you’ve been hit by a bus! Not that I’ve been hit by a bus, but I’m pretty sure that’s what it feels like. I fell over running after the number 19 to Wolverhampton City Centre once and that was bad enough.
There are a lot of variables within each discipline. The cycling variables I will be working on with you at the Race Force training weekends are pedal efficiency, training zones & bike course dynamics.
Using the Wattbike I will be studying your technique looking for imbalances and inefficiencies in your pedal stroke. There are always improvements to be had and even in these short sessions we will see improvements in power output and improvements for injury prevention.
Power & Heart Rate Zones
Knowing your functional threshold power and heart rate is crucial to your pacing and overall race strategy. Understanding your body’s response to riding or running over your lactate threshold is the key to making sure you don’t go too hard for too long and blow up. Don’t even get me started on bonking.
We will conduct a 3-minute fitness test to set your power and heart rate training zones giving you more data & indicators to work into your training plans and get you ready for your race.
Bike Course Dynamics
I’ve been studying the courses in North Wales and will be out riding them myself in the next few weeks. I’ll be leading rides through the key parts of the bike courses to make sure you know what to expect on the day. Nobody likes a tight corner or a tricky descent unless you know what’s coming and how to prepare for it. Knowing the bike course is a huge part of making sure your triathlon day runs smoothly.
Once you know your race and know your body’s limits you can work with your coach to go about setting a perfect training plan for you. It should be structured based on your current fitness level, progressive to make sure you’re in peak condition at the right time and tailored not just to you but also to the specifics of your event.
I look forward to working on your training plan or meeting you all at a Training Weekend soon.