Unhinged Cycle Coaching

I am Rob Stephenson also known as the Unhinged Cyclist, a moniker adopted due to various exploits on the bike. However, there is nothing Unhinged about my coaching methods. I am a qualified coach with the Association of British Cycling Coaches and a Level 2 British Cycling Coach. I am a Category 2 Road Racer and have personal best TT times of 19:40 (10 miles). 50:04 (25 miles) and 3:57:35 (100 miles) I have a young family and run a successful business in London – therefore, I know what it is like to be constrained by time.

So why Unhinged?

 

We cyclists all have something a little bit special inside us. We know how to suffer. We relish being outdoors whatever the conditions. The thought of riding our bikes up a mountain fills us with excitement (mostly). We like to push the limits and test ourselves. This is what I do as a coach. I look for the cutting edge stuff that is out there and see how it can be applied to the regular time-constrained cyclist and I test it all myself first and only bring things that work to my clients. I do all of this from a solid base of standard coaching practices that are widely accepted and that work and me for my clients.

These include:

  • Periodised training
  • Progressive overload and recovery
  • Specificity of training program to your goals
  • Regular testing, review and plan adaptation

Why should you use a coach?

“Because the coach is watching what you do.“

This is the most common piece of positive feedback I get. When the intervals get tough, sometimes the only thing that gets my clients through them is the fact that they know that I am watching the results on TrainingPeaks. And guess what? It is here, at the point where you desperately want to quit, where the most gains are to be made.

There are lots of other reasons:

  • We are in it together
  • Maximise the use of available time
  • Tap into the knowledge and experience of the coach
  • Objective view of how things are going and the ability to adapt
  • Help avoid overtraining
  • Share the burden of disappointments and celebrate the wins with someone who understands and is on your side

Why should you choose to work with me?

  • I am only looking to work with a limited number of motivated athletes which means I can offer a genuine tailored program to you and your goals. This is not a “one size fits all mass training model”
  • I am doing it with you. I am a successful club level cyclist with a family and a job and I appreciate the stresses that you are under
  • I am bringing the option of some cutting-edge techniques that can give you the edge and help you optimise your training time – these can be found in the premium services section with links to blogs on how I have used each.
  • I have been told that I have a moderately amusing and self-deprecating sense of humour. This is one of the biggest training aids you can have during those dark winter mornings and evenings on the turbo.

Testimonials

If you want someone to motivate you whilst setting out a clear plan that is flexible to work around your schedule but helps you achieve real goals then use Rob!

My training plan was perfectly tailored to fit my low level of experience, with detailed explanations of all the rationale behind the exercises. As a novice, I was starting from scratch yet I was never made to feel my achievements were small, in fact quite the contrary. Having a program that I could move around work and family commitments made a massive difference. Getting feedback from Rob was encouraging and motivated me to try even harder.

Rob is approachable, knowledgeable and genuinely interested in helping others achieve their cycling goals. His technical expertise is excellent and the training program he devises is realistic and attainable, helping you become a better cyclist.

Good balance of training and racing to ensure races were not wasted by being tired. Improved power in season whilst still racing competitively. Knowing you know what im doing is great motivation.

Coaching Packages and Pricing

Services
Pricing
Season Review
Fitness Testing (FTP) and setting training zones
Goal Setting
Annual Training Plan
Race/event planning
Key individual training session review
Integrated strength program
 
Training Peaks Account
Feedback from you (fatigue levels, sleep quality etc..)
Race/Event review
Plan Adjustment
Monthly review
Monthly fitness testing
 
Premium Services
 
Recovery monitoring
Time trial pacing using Best Bike Split.
Race tactics
Muscle Oxygen Saturation testing
SMO2 precision guided interval training
Bespoke warm up program
Blood glucose analysis
Firstbeat heart rate analytics
Velocity based strength training
Simulated altitude training
 
Minimum commitment
Plan
(12 weeks)
£150 /total
 
Basic
 
 
 
 
12 week plan
Club
£100 /mo
 
Basic
via Training Peaks
Monthly
Telephone
 
 
 
 
None
Race
£150 /mo
 
Premium
via Training Peaks
Weekly
Face to Face
Remote
 
 
 
 
None
Ultimate
£250 /mo
 
Premium
Any channel
Unlimted
Face to Face
 
 
 
 
6 months

Coaching Packages and Pricing

Service
Pricing
Season Review
Fitness Testing (FTP) and setting training zones
Goal Setting
Annual Training Plan
Race/event planning
Key individual training session review
Integrated strength program
Training Peaks Account
Feedback from you (fatigue levels, sleep quality etc..)
Race/Event review
Plan Adjustment
Monthly review
Monthly fitness testing
Recovery monitoring
Time trial pacing using Best Bike Split.
Race tactics
Muscle Oxygen Saturation testing
SMO2 precision guided interval training
Bespoke warm up program
Blood glucose analysis
Firstbeat heart rate analytics
Velocity based strength training
Simulated altitude training
Minimum commitment
Plan
(12 weeks)
£150 /total
Basic
12 week plan
Service
Pricing
Season Review
Fitness Testing (FTP) and setting training zones
Goal Setting
Annual Training Plan
Race/event planning
Key individual training session review
Integrated strength program
Training Peaks Account
Feedback from you (fatigue levels, sleep quality etc..)
Race/Event review
Plan Adjustment
Monthly review
Monthly fitness testing
Recovery monitoring
Time trial pacing using Best Bike Split.
Race tactics
Muscle Oxygen Saturation testing
SMO2 precision guided interval training
Bespoke warm up program
Blood glucose analysis
Firstbeat heart rate analytics
Velocity based strength training
Simulated altitude training
Minimum commitment
Club
£100 /mo
Basic
via Training Peaks
Monthly
Telephone
None
Service
Pricing
Season Review
Fitness Testing (FTP) and setting training zones
Goal Setting
Annual Training Plan
Race/event planning
Key individual training session review
Integrated strength program
Training Peaks Account
Feedback from you (fatigue levels, sleep quality etc..)
Race/Event review
Plan Adjustment
Monthly review
Monthly fitness testing
Recovery monitoring
Time trial pacing using Best Bike Split.
Race tactics
Muscle Oxygen Saturation testing
SMO2 precision guided interval training
Bespoke warm up program
Blood glucose analysis
Firstbeat heart rate analytics
Velocity based strength training
Simulated altitude training
Minimum commitment
Race
£150 /mo
Premium
via Training Peaks
Weekly
Face to Face
Remote
None
Service
Pricing
Season Review
Fitness Testing (FTP) and setting training zones
Goal Setting
Annual Training Plan
Race/event planning
Key individual training session review
Integrated strength program
Training Peaks Account
Feedback from you (fatigue levels, sleep quality etc..)
Race/Event review
Plan Adjustment
Monthly review
Monthly fitness testing
Recovery monitoring
Time trial pacing using Best Bike Split.
Race tactics
Muscle Oxygen Saturation testing
SMO2 precision guided interval training
Bespoke warm up program
Blood glucose analysis
Firstbeat heart rate analytics
Velocity based strength training
Simulated altitude training
Minimum commitment
Ultimate
£250 /mo
Premium
Any channel
Unlimited
Face to Face
6 months

Premium Services

Description

Price

Time trial pacing using Best Bike Split
Using Best Bike Split software to plan a pacing strategy for a key race
£50
Muscle Oxygen Saturation testing
Testing for physiological limiters using the Moxy monitor and prescription of precision-guided intervals
£200
Bespoke warm up program
Using the Moxy monitor to develop a bespoke warm tailored to your unique physiology
£150
Blood glucose analysis
7day blood glucose analysis using a continuous glucose monitor, report and a follow up meeting to discuss fuelling strategy
£200
Firstbeat heart rate analytics
3-7 day analysis of heart rate variability to look at how you are recovering from training and handling the stresses of daily life, report and a follow-up meeting to discuss recommendations
£300
Velocity based strength training consultation
Uses a monitor to optimally guide your training by speed of lift rather than weight resulting in very efficient ways to gain strength whilst minimising recovery time
£150
Simulated altitude training
Use of an altitude generator and mask to simulate training at simulated altitude including prescription of intervals
£250 (4 week block)
Altitude Tent
Use of an altitude generator, tent/head canopy to gain the benefits of sleeping at simulated altitude
£250 (4 week block)