WELCOME TO COLAB

CoLab Coaching provides training plans and coaching for competitive
and fitness cyclists.

CoLab specializes in assisting master’s athletes who want to maximise their available training time while keeping a healthy life balance. CoLab athletes include state and national level competitors, Gran Fondo participants and local club racers.

CoLab has successfully prepared riders for events such as State and National Masters’ Road Race and Criterium Championships, 3 Peaks,
Tour de Cure, Snowy Classic, Haute Route, L‘ etape Australia, Alpine Classic, Gran Fondo World Championships, KOM Taiwan, as well as bikepacking challenges such as Cloud Ride and Badlands.

Every CoLab training plan is customised to each rider’s available training time, current level of fitness and goals. With the right training and guidance, you can become fitter and faster and still have time for the things that matter. Consistency is the key, and CoLab is there to support you and keep you on track.

Why USE A COACH?

Every athlete is unique. Just as they have individual goals, abilities, work and family commitments, they also have individual reasons for using a coach. However, there
are some common factors:

Specialist Knowledge - Sometimes it’s about training smarter, not harder. A coach can provide knowledge, advice and feedback that will enable you to improve and progress.

Effectiveness - Time is valuable and a coach can help ensure the time you spend training
is actually going to improve your performance.

Structure - No more worrying about what you should be doing. A formal training plan provides structure and reduces doubt and stress.

An Objective Voice - You have limited time, so you need to smash every session, right? No! Many amateur athletes train too hard, too often. A coach can provide an objective voice and the reassurance that it’s okay to rest and recover.

Analysis and Feedback - technology can be great, but analysing training data can be daunting and time consuming. A coach assumes that responsibility, allowing you to focus on your training and performance.

HOW DOES IT WORK?

Coaching is a collaborative process. You need to believe in your training and buy in. That’s why every CoLab training programme begins with a survey designed to identify your goals, experience, current state of fitness and available time.

Following this, you are presented with a programme outline so you can see how your training will be structured. If needed, this can be further refined before you start.

CoLab training plans are delivered through Training Peaks software. Each CoLab athlete
is provided with a Training Peaks account and their individual programme is uploaded to their training calendar. 

Each session contains detailed notes and guidelines for you to follow. A mix of on-road and indoor sessions can be prescribed according to your needs and preferences. 

Once you begin, you also receive new athlete information and answers to FAQs to help ensure your training is effective from the outset.

Your activities are reviewed weekly, with feedback provided via your calendar. You also receive a weekly catch up phone call where any issues can be discussed and adjustments made to your plan as required.


  

MORE THAN JUST A TRAINING PLAN

Good results take more than fitness. CoLab can assists athletes with:

• Goal Setting

• Skill Development

• Nutrition - on and off the bike

• Strength and Conditioning

• Tapering and Event Day Preparation

HOW MUCH DOES IT COST?

CoLab Coaching costs $239 per month. This includes:

• Your individual custom training plan

• A Training Peaks account

• A weekly session review and feedback

• A weekly phone/video catch up

• Plan adjustments as required

NEXT STEPS OR MORE INFORMATION?

Scroll down for coaching FAQs
or
email geoff@colabcoaching.com.au
or call 0404 060 469
or use the form on the contacts page.

frequently asked questions

How fit do I need to be?
That’s a depends answer as no two riders are the same. What is important, is that your training is effective, manageable and specific to you. Some CoLab athletes have an established high level of fitness and an eye on the podium. Others are starting out, having set themselves a fitness or endurance challenge that they just want to finish. So it’s not about how fit you are now, it’s about realising your potential.

Will my training be hard?
Surprisingly, many athletes who take on a coach realise they were training too hard too often. They were not improving because they were always tired. You will be pushed at times, but you will also have regular easy days and rest days. You should never feel exhausted. If you are fit and healthy, you should be feeling great. When was the last time you felt great?

How long do I need to commit to a training plan?
Again there are many variables, but for an endurance event you should allow 12 -16 weeks to be ready. Consistency is a cornerstone to effective training and giving yourself adequate time to prepare enables you to build gradually and minimise the risk of over training and injury. It doesn’t make the headlines, but slow and steady wins in the end.

How many hours a week do I need to train?
Your training needs to be achievable and that’s why CoLab training plans are designed in consultation with each athlete. There’s no point attempting a 12 hour a week training plan if you only have 8 hours a week to spare. Honestly, you will need to commit to training a minimum of 6 - 8 hours over 4 to 5 days per week to see real improvement.

I often travel for work. Can I still train effectively?
Yes. Training doesn’t have to be complicated and take hours. Travel trips can be taken into account and worked into your plan. That’s all part of having an individualised programme.

Do I need a power meter or heart rate monitor?
In short, no. There were good cyclists before there were heart rate monitors and power meters. However, when used correctly these devices allow a better overall insight into your training and performance.

CoLab training plans can be written to include power, heart rate or perceived rate of exertion (RPE). Even if you have a power meter, the ability to measure your performance by feel is extremely important, so CoLab workouts often include RPE guidelines as well.

Do I need an indoor trainer?
No. However, an indoor trainer can be a great option when it’s cold and wet. They can also be very effective when you have limited time. Is it preferable that you have one? Yes. Do you have to have one? No.

Will I still be able to go to the gym or do yoga?
Yes, there’s more to being healthy than sitting on a bike seat and spinning your legs around. The benefits of resistance training for masters athletes has been proven time and time again, so chances are your plan will include some kind of strength work to compliment your riding.

Can I still ride with my club or friends?
Yes! It is important that you continue to enjoy riding your bike. If you have a regular ride that you love, it can be incorporated into your plan. That’s part of the tailoring process.

Does it matter where I live?
No. CoLab Coaching is based in Australia, but has coached athletes based in Canada, Hong Kong, the USA and UK. Through the use of Training Peaks and email, athletes and their coaches can be based anywhere in the world and still work effectively.

Would you like to ask something else?
No problem, just email geoff@colabcoaching.com.au

About CoLAb COACHING

CoLab Coaching is owned by Head Coach, Geoff Nash. Geoff has been an accredited AusCycling coach since 2007. He is also an accredited Training Peaks coach.

Geoff’s interest in cycling began in the late 1980’s, when he was introduced to triathlon while swimming for Oregon State University. However, a love of cycling took over. Upon returning to Australia, Geoff competed in both road and mountain bike events while working in marketing and sales within the cycling industry.

Geoff’s life long interest in fitness, science and sport led him to undertake study in cycle coaching, strength and conditioning and personal training. An increasing demand for his services saw him to step into full time coaching in 2015 and the creation of CoLab Coaching. He continues to train, race and learn.