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Engine

Welcome to Engine: Performance Coaching for Cyclists

Our aim is to help you determine and achieve your cycling goals through a fun, collaborative and rider-centred approach to performance coaching. Whether you're training for an upcoming sportive, local track league or World Masters title, the guiding principles behind our rider/coach relationship remain the same; to outline your ambitions through rider profiling and face-to-face meetings, establish what’s required to achieve your goals and to create a bespoke training plan that enables you to do so.

It doesn't stop there. Through observing training and racing, plus regular, open and honest discussions around your physical, tactical and mental approach to riding, we aim to help you develop all aspects of your bike riding, not simply the physiological side.

No two riders are the same, so every Engine training plan is built from scratch, taking into account a rider’s physiology, lifestyle, personality, strengths/weaknesses and desired outcomes. Put simply: Why, when and how you want to train will be at the core of everything we do.

As a qualified British Cycling coaches we are also experienced in leading group sessions for riders of all ages, backgrounds and abilities. Having previously held the roles of Head Coach (Boru) and Women's Cycling Development Officer (Sam) at Herne Hill Velodrome (London) - and been heavily involved in outreach, rider development and fundraising - we are also available to undertake consultancy work on a range of cycling-related projects.

If you’d like a little more information about what Engine can offer then please drop us an email. Initial consultations are free and we'd welcome the opportunity to discuss your cycling goals or projects and how we can help you realise them.

Sam Holden, Boru Pratt McCullagh & Thea Smith, London, UK
British Cycling Level 3 Performance Coaches

info@enginecoaching.co.uk
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Performance Coaching

Our Performance Coaching service begins with a personalised and rider-centred process of profiling and planning, where your motivations, goals and targeted events are established and we determine if we make a good fit. This is a collaborative process, involving a thorough assessment of your current level of performance, strengths and weaknesses, short, medium and long-term goals and coaching requirements.

We’ll then produce your bespoke Training Plan, which gives an overview of how the following months of training will be structured in order for you to train efficiently and effectively, peak for specific events and achieve your cycling goals.

We will also break down the demands of your targeted events, so that your future training prescription can be planned around specific physiological benchmarks and allow for valid and repeatable testing, ensuring you’re on the right track.

Informed by when you're able to train, we will then produce a weekly training diary containing detailed descriptions of your sessions, racing or rest for each day, alongside nutritional, technical and tactical advice. Your training diary also enables you to record useful physiological markers like resting heart rate, sleep quality, weight and how you feel, alongside your feedback on how each session went, a vital aspect in developing and tailoring effective future training - and far more accurate than an one-size-fits-all algorithm.

We will always strive to ensure that there is a good range and variety of sessions, so training, however hard, never becomes tedious or repetitive.

The whole process - from start to finish - is punctuated by regular meetings and correspondence, where we focus on your progress, development and feedback. This ensures that your motivations and enjoyment of cycling remain at the heart of everything we do, because a happy rider is a successful rider.

If you would like to discuss working together, do get in touch for a free initial consultation.
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Group Coaching, Outreach and Fundraising

As qualified British Cycling coaches working at Herne Hill Velodrome, we're experienced at planning and delivering group sessions for riders of all ages, backgrounds and abilities. Between us we have co-authored the UK’s first Track Cycling Coaching Pathway book, devised and implemented development pathways and helped riders from diverse backgrounds develop their love of the sport. We thoroughly enjoy the challenge of devising tactical, physiological or skill-based sessions that develop and engage riders with different motivations or levels of experience.

Sam: During my time as Women's Cycling Development Officer at Herne Hill Velodrome, leading a small team of incredible volunteers, our programme of outreach resulted in a 240% year-on-year increase in attendance at our Women's Track Inductions, 55% increase in attendance at our weekly Women's Session and 22% more riders racing at our summer Women's Track League. I’ve been heavily involved at Herne Hill Velodrome since 2013, as a rider, coach and volunteer. In 2016, whilst Secretary of the Friends of Herne Hill Velodrome, I led The Big Finish crowdfunding campaign that raised £88,000 in four weeks. More recently I led Herne Hill Velodrome Trust's successful application to the Rapha Foundation, resulting in an award of just under £250,000. I continue to coach at HHV, delivering a variety of training sessions and race workshops.

Boru: Having coached at Herne Hill Velodrome for close on 8 years, working with riders across the whole spectrum of ages, abilities and disciplines, I place a high value on developing strong rider-coach relationships to encourage commitment, communication and development. As Head Coach of the velodrome it was my responsibility to oversee our track cycling pathway and ensure the delivery of high quality sessions that focus on strength and astute tactical awareness whilst placing a priority on safety. Aiming to always keep cycling engaging and challenging, I developed new advanced training sessions on the track, skill sessions in cyclocross and race training sessions for road cyclists as well as focussing on our surrounding community, working with schools, local groups and clubs such as Rapha and Brixton CC in ride leader training.

Thea: I've been working at HHV as a coach and Cycling Development Manager for nearly four years, leading a team of people who make HHV's range of cycling actitivies more accessible to a diverse range of riders, schools and community groups. My motivation is to remove the barriers to cycling that many people face, build confidence and ensure as many people as possible have the chance to enjoy riding a bike. In my one-to-one coaching I love meeting people who are at different points on their cycling journey and find out what motivates them to ride, train or race. I love the challenge of breaking down complex cycling races or events into the different physical, technical and tactical elements, and working with riders to help them train appropriately and effectively. I'm particularly passionate about working with female athletes and helping them understand and adapt their riding around their menstrual cycle and other gender specific challenges.

We are passionate about increasing participation in the sport and we are always willing to use our experience, contacts and expertise to help plan and execute initiatives that get more people riding bikes.

If you require an experienced coach, need a hand developing a series of sessions or would like some advice on development or fundraising, do get in touch.
Testimonials
Catherine Coley

2x World Masters Track Champion
Scratch + Pts Race

"Sam coached me for six weeks before the World Masters Track Championships. His detailed advice, encouragement and practical help gave me the extra edge I needed to win the scratch and points championships in the W50-54 category, winning both races in the W45-54 group outright.

Sam set up a detailed daily coaching plan and kept me on track (figuratively and literally) with regular phone calls and meetings. We pinpointed an area for improvement - my top end speed - and worked extensively on it, including private derny sessions at HHV. We also focused heavily on my tactical approach, through detailed questionnaires and Sam’s analysis of how previous Masters World Championship races were won.

Sam's coaching ensured that I went to the championships fully prepared, with more track fitness than ever before and with the best chance of winning. The competition was fierce and without his highly specific and focused coaching I doubt that I would have won. Well done Sam!"

Katherine Fodor

Track, Crit and Fixed Gear Racer
London

"Thea coached me prior to me racing at Fixed 42 (the unofficial fixed gear world championships) in Berlin. It was the first international race I had ever entered and my first experience of private coaching. Thea put together a calendar of training sessions for me that took into account my availability and preferences and were really varied, so I never got bored (I was always curious to see what the next session would involve). She always read my post-activity comments and wrote useful and thoughtful feedback on every one, adapting future sessions if needed. Even when the training got tough and I started to feel it, both physically and mentally, she was there to support me and gave me tips that helped me bring my confidence levels back up and cortisol levels back down!

When it came to race day, I felt really good and had Thea’s tactical advice ringing through my ears, which helped me make good decisions. I managed to finish 4th overall, which was a huge result for me given the competition and far exceeded my expectations! I really only have good things to say about Thea’s coaching style. I enjoyed it so much, I decided to continue with her to work towards my goals for next year."

Pete Higgin

Sportive and Crit Rider
Kent

"Engine Coaching have been integral to my development as a rider, helping me focus my training, use my time on the bike more productively and get better results.

Establishing my goals has massively increased my motivation and I now enjoy my riding far more, knowing that I’m working toward a specific outcome...not just riding for riding's sake. My training feels purposeful in a way it simply wasn't before and I now approach events feeling positive, knowing I'm in the best shape possible.

Right from the word go, their approach, flexibility and level of communication have made the entire process easy and enjoyable. Except some of the turbo sessions, which hurt like hell!"

Sheona Arnold

World Masters Medalist
Team Sprint

"Thea is an amazing coach. She’s fun, creative and flexible, with lots of brilliant ideas about how to overcome the more challenging mental aspects of training and performance.

She took me from a very new track rider with barely a season of track racing experience (and absolutely no idea what I was doing) to confidently competing in the 500m TT and Team Sprint at World Masters Track Championships in Manchester in October 2023.

The training plan was tailored to my requirements and she really went the extra mile to make sure I felt prepared, reassured and was in the best shape possible. I highly recommend Thea as a coach."

Get in touch:
Sam Holden / Boru Pratt McCullagh / Thea Smith
info@enginecoaching.co.uk
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