The My Performance Coach GOLD programme is centred upon 5 specialist coaching sessions, all conducted on a 1 to 1 basis.  An array of fitness tests and in-depth screening will allow the coach to create your individualised 6 week performance plan. This will act as a detailed guide to your fitness training, strength programme, flexibility routine and diet plan. Feed back and monitoring will occur during the 6 week period, based on your transfer of training data to the coach (optional  1 to 1 coaching available during this time window). At the end of the 6 weeks you will attend a review session where you will repeat selected tests, the results of which will inform the follow up 6 week plan.

Session 1. Goal profiling and physiological testing

• Discussion of season and yearly goals, progression so far and potential limiting factors in performance.
• Heart rate/power data from an incremental ramp test or threshold test.
• Peak power testing.
• Cycle technique to be recorded on camera.
• Force curve data collection.

Session 2. Bio-mechanical screen

• Screening of numerous mechanical variables such as: flexibility (joint range of movement), muscle function tests, spinal and pelvic postures, dynamic and static core stability, left/right asymmetries.
• Discussion of ‘force curves’ from last sessions testing (explained in context of the biomechanical screening results).
• Video analysis of your cycle technique.
• Key advice will be given on cadence changes and pedal upstroke/down stroke modifications.

Session 3. Creation of the core & flexibility programme

• Results from the biomechanical screen will then inform the content of your personalised core & flexibility programme. This will be demonstrated to you during this one hour session at the MPC fitness studio.
• Rationale of each exercise will be given in context of improving force production and correcting biomechanical asymmetries.
• Agreement made on priority areas of action.
• You will receive a written programme and spreadsheet to record your workouts.
• Extensive online exercise directory available to MPC clients.

Session 4. Nutritional Consultation

• Prior to the session you will have completed a food log and food frequency questionnaire.
• To aid the consultation you will have also pre-selected what is your key interest, e.g. body fat loss, nutritional plans & fluid strategies for races or dietary plans for day to day training and recovery.
• You will receive a written summary and related plan of action for your event.

Session 5. Creation of the strength & conditioning programme

• Your personalised strength programme will be demonstrated to you during a 1 hour session at the MPC clinic.
• The rationale behind the movements, in context of how it will help you increase power on the bike, will also be explained.
• You will receive a written programme, with a corresponding spreadsheet to record your data.

To make a booking contact Dave on 07764 255211 Or dave@myperformancecoach.net

MPC coaching options

6 week review session

After 6 weeks you will be invited back to the MPC fitness studio. On this review session you will repeat the fitness tests used in the initial testing session (incremental ramp test/20 min threshold test/peak power tests). Forces curves from the previous 6 weeks will also be compared to the new set of data, as will the video of your cycling technique. Data from the fitness tests will then inform the follow up 6 week plan. Extensive biomechanical retesting and screening will also be conducted, with relevant modifications made to the strength programme and core/flexibility routine.  

Sports massage therapy

Intense training, what ever your level of ability, needs to be respected. Making a long term commitment to looking after the health of your muscles can offer real return in terms of improved cycle performance. As C.H.E.K practitioners we don’t just massage the problem area but also offer advice and further therapy to prevent it re-occurring again. We aim to pinpoint the genesis of the problem, whether this be a key postural malalignment, a weak core or even your riding style. The practitioner will also help you build up a ‘muscle map’ of the various excessive muscular tensions and then importantly relate this back to your current core & stretch routine.  

Personal training

Personal training offers an alternative means of progressing through your programme. As opposed to carrying out your training sessions on your own, you will now be supervised and guided (and shouted at!) by your own coach. Benefits include boosted motivation and morale and importantly consistency in following the programme via way of a regular set appointment.  

Low carb diets? Gluten free diets? Anti- inflammatory diets? Stone age diets?! With almost as many dietary strategies as there are cyclists it’s very easy for the modern day athlete to start suffering from information over load. As a registered Nutritionist Dave can help you cut through the jargon and rationalise what’s relevant to you based on your goals and individual biology. Dave is passionate about ‘common-sense’ nutrition, founded upon solid nutritional principles. Indeed to many of us fail to stick even to the basics of nutrition and hydration yet ironically the simplest practises often yield the greatest benefit to the athlete!

What we offer

• Personalised dietary plans for Body fat loss
• Nutritional plans & fluid strategies for races and sportives
• Dietary and nutritional plans for day to day training and recovery

How it works

Step 1 Decide what it is you specifically need most assistance with, based on the above options. Step 2 Complete an in depth questionnaire detailing your current dietary practises and specific requirements/gaps in knowledge for the consultation. Step 3 Attend a scheduled consultation with the Nutritionist. Each session is structured as a sit down consultation/discussion lasting approximately 1 hour. Step 4 You will receive a written summary and plan of action following the session.  

More about the Nutritionist

Dave has spent over 7 years at university, and is a triple graduate in the science of Nutrition. This includes a first class honours BSc Nutrition from Nottingham University and a post graduate diploma in Nutritional science from Chester university.  He is a registered and practising nutritionist, formulating nutritional and dietary plans to both athletes and the general public.

Want to increase raw power during climbing or sprinting? Then try our strength and conditioning programmes to help deliver pure top end force production.

Strength training for cyclists

Weight training for cyclists has traditionally been considered a winter season activity, or even something only ‘sprinters’ do. Thankfully there is now ample research suggesting the opposite is true, e.g. it is a training modality that can bring continued performance benefit if carried on throughout the summer season and is entirely applicable for both endurance riders and sprinters. A base of strength derived from weight training can really help to develop top end power and force production*, highly applicable for both climbing and 10 mile time trials (not to mention the Sunday sprints to the cafe!)  

What we offer

Development of our strength programmes for athletes is a two part process:

1. 1 hour biomechanical screen. During this session we will analyse and measure a whole spectrum of variables such as your pelvic alignment, joint range of movement, muscle function tests, left/right asymmetries etc. The data from this session then allows us to prescribe you with a a specific programme of corrective stretches and mobilsers (with the intention of improving alignment and posture during weight training). This is an essential part of the strength programme, as loading a malaligned body with weights is likely only to lead to more dysfunction and risk of injury! A complementary programme of corrective stretches and mobilisers will therefore allow you to get the most out of your strength programme as well as reducing injury risk both on and off the bike
2. Development of the strength programme.   This 1 hour session involves a full demonstration of each exercise and rationale behind the movements in context of how it will help you increase power and performance on the bike. Mobilisers and stretches determined from the biomechanical screen will also be integrated- providing you with the correct sequence of movements start to finish.  You will receive a written programme, with a corresponding spreadsheet to record your data.  Programme updates and modifications are recommended every 4-6 weeks.

Cycling, unfortunately, is entirely dysfunctional to the normal mechanics of the human body. We are simply not designed to ride bikes like we are to walk or run. On top of this is the chronic loading caused by engaging in an endurance sport. In all, our beloved sport is a prime harbourer of pain and dysfunction! As a C.H.E.K practitioner Dave is able to offer a precise insight into your biomechanical form and function and translate this information into a targeted* programme of core and flexibility exercises.  Such a programme would aim to target any specific malalignments or muscular imbalances in the body, and so help to lessen pain and dysfunction.  Given that a well aligned and balanced body has the greatest potential for physical performance then a tailored programme can be considered a key factor in allowing raw power and strength to be better harnessed.

What we offer……..

Development of our core and flexibility programmes for athletes is a two part process:

1. 1 hour biomechanical screen. During this session we will analyse and measure a whole spectrum of variables such as your pelvic alignment, joint range of movement, muscle function tests, left/right asymmetries etc. The data from this session then allows us to prescribe you with a specific programme of corrective stretches and mobilsers, with the intention of improving aligngment and posture.
2. Development of the core and flexibility programme. This 1 hour session involves a full demonstration of each exercise and rationale behind the movements (in context of how it will reduce pain/dysfunction and improve power on the bike). You will receive a written description of the programme and a spreadsheet to record your workouts and progression. Programme updates and modifications are recommended every 4-6 weeks.

Tired, achey and heavy legs? No matter how good your nutritional recovery post training or hours of sleep sometimes your legs just don’t seem to catch up. Intense training, what ever your level of ability, needs to be respected. Making a long term commitment to looking after your ‘soft tissues’ can offer real return in terms of improved performance and over all cycling enjoyment. As a C.H.E.K practitioner Dave doesn’t just aim to massage the problem area but also offer advice and further therapy to prevent it re-occurring again. We aim to pinpoint the genesis of the problem, whether this be a key postural malalignment, a weak core or even your riding style. The practitioner will also help you build up a ‘muscle map’ of the various excessive muscular tensions and then importantly relate this back to your current stretch routine. For this reason during each treatment session you will find a combination of massage, stretches and mobilisation techniques.  

What we offer

40 min massage treatment, with relevant stretches and mobilisation. Massage treatments are mostly performed at the clinic in Southport. Mobile sessions for post race or post training massages can be arranged for a small surcharge.

“The numbers don’t lie” is a term often used by coaches in context of fitness testing. Indeed whether you like the results or not, regular fitness testing offers clear insight as to whether your current training programme is creating the results you so desire. A combination of heart rate and power data can give a clear and frank indication as to your current level of conditioning and further pin point the required training intensities to progress fitness. Simply put, what gets measured gets managed!  Using the ‘watt bike’ pro we are able to offer a variety of tests to investigate the key determinants of cycling performance such as peak aerobic output, peak out put at threshold and  peak force production.

What we offer

The 1.5 hour session begins with a consultation to discuss your key season and yearly goals. Following this you will then follow a progressive and staged warm up and then depending on your requirements either a ramp test or a 20 min threshold test will be performed, along with peak power tests.  Information such as watts per kg (power to weight ratio) can then be obtained and related back to your current season targets. A consultation will then follow with an explanation of the results and discussion of realistic improvements to be made over the following 6 weeks. Information from the various tests is then integrated into a personalised 6 week training plan, including relevant heart rate and power zones. A written plan will then be emailed detailing the specific workouts to follow. Re-testing and modification of the training plan is recommended every 6 weeks.

CHEK exercise Coach and Registered Nutritionist

Sporting back ground

David is an accomplished amateur cyclist, competing regulalry in a wide range of cycle events. A keen follower of the international sportive scene, David has competed in the Etape Du Tour, La marmotte, La Santa cycling trophy and many more. In the UK his focus is on regional and national MTB events. He rides for Harry Middleton CC, based in Ormskirk.

Academic Background

David has spent over 7 years at University and is a triple graduate in the science of nutrition. This includes a first class honours BSc Nutrition from Nottingham University and a post graduate Diploma in Nutritional Science from Chester University. He is a registered and practising Nutritionist, formulating plans to both athletes and the general public.

At University David began to accrue a number of sporting qualifications which led him to become a certified CHEK coach in 2006, a specialist coaching qualification with a focus on corrective exercise techniques. In combination with his Diploma in Sports Massage, David is able to offer cyclists a unique 'fix me' package of tissue release techniques, deep stretching, mobilisation and core stabilisation training. More recently David's passion with strength training also led him to become a Kettlebell coach and regularly uses this form of strength training with his clients.

Quick fire guide to David:

Favourite holiday destination: Lanzarote, amazing for both on and off road cycling.

Hates: Mud

Loves: Climbing

Favourite bike: An over sized rusty and heavy Trek mountain bike from years back!

Favourite quote: “Excellence is an art won by training and habituation… we are what we repeatedly do. Excellence, then, is not an act but a habit” (Aristotle)  

Favourite cycling food: Dried figs!

Training grounds: Ainsdale pinewoods and Rivington pike

Music: Anything fast and upbeat  

Dave's qualifications:

• Registered nutritionist
• BSc Honours Nutrition (1st class) University of Nottingham
• Post Graduate Diploma in Nutritional Science University of Chester
• Diploma of Higher education in Food and Nutrition John Moores University
• C.H.E.K exercise coach (Corrective Holistic Exercise kinesiologist)
• BAWLA strength coach leader award
• Diploma in sports massage (StoneBridge College)
• Advanced kettle bell instructor award
• CPR