GET STARTED
“Gareth first started coaching me back in 2004 when I was racing professionally as a Triathlete. Since 2008 when I transitioned to cycling professionally, Gareth has continued to be there supporting me with lab testing and consulting. He is simply one of the very best”.
Kathryn Donovan // Professional Cyclist & Ex-Pro Triathlete
THE PROCESS
Coach Gareth’s commitment to YOU
To deliver complete, holistic coaching with focused attention and care for you and your goals
To review data and provide feedback and guidance as per your coaching tier
To keep you accountable, on-track and clear about where you are along the path to your success
To challenge you to raise your standards to those necessary to hit your potential and thrive
To be available to you to help, update, guide and support you on this journey
To deliver what he promises to deliver to you on-time, always
Your commitment to Coach Gareth
To communicate and give feedback about how your training is going and how you are feeling
To wear and accurately use your heart-rate monitor to provide us with clear data to track your progress
To be open to being coached and accepting guidance and scrutiny of your health & fitness habits
To trust the process and if in doubt to communicate any concerns immediately
To pay your fees on-time with payment source stored on file for future billing
FAQ
What is Trainingpeaks?
Trainingpeaks.com is an online training platform that allows the coach to upload a custom program to your profile that you can see and modify through an app on your phone or a web browser. All your training data from your smartwatch will auto-sync with it so that Gareth can see your sessions and comment on them. You will need a PREMIUM subscription to trainingpeaks to be coached by Gareth. His downloadable training programs are also available as PDF’s.
What’s the difference between “coaching” and a “training program”?
Coaching is a custom training partnership with Coach Gareth built specifically for you with continual contact and coaching from Gareth built into the process for a monthly retainer fee. A training program is a plan built by Gareth for specific sports based on an athlete’s available time and experience level and available for a one-time only fee with no ongoing coaching interaction.
I live outside of the USA so can I be coached by Gareth?
Yes indeed! Gareth works with athletes all over the world. In fact, he rarely sees some of his top athletes in person!! With data from smartwatches providing constant feedback, video calls and the ability to instantly share videos of an athlete in action via text Gareth can literally see all he needs to see from wherever you are!
What happens if I miss a workout or need my plan editing?
Over time you will learn how to make small tweaks to your program with ease but most of the time you can always reach out to Gareth for advice and on coached programs he will adjust the training week for you at any time.
I’m new to racing so will there be help on how to prepare properly for race day?
As you prepare for your event(s), you will do training that helps you understand what your perfect race pace is. Furthermore, you can chat with Gareth in the weeks and months prior to the race to go over all race day logistics. Gareth will have been working with you for several months to help you find the optimal approach to pace & fuel your event. Gareth’s blog also has articles about race preparation that you will find very helpful.
What are heart-rate training zones?
Most workouts are based on heartrate and time. Heartrate training is an excellent guide to the stress and intensity of a workout. At its simplest, lower intensity training builds endurance and requires training at a lower heartrate. Higher intensity training builds strength and speed and requires you to train at higher heartrates. Each zone has a purpose and training in these zones ensures that your training is specific to your needs and makes every second count. Your “Athlete Manual” will cover this in depth for you and if in doubt just ask Gareth!
Am I supposed to do all the workouts listed each day?
Ideally, yes. Your program is tailor-made to your available time and goals based on your input. Sometimes you might see what seems like a lot of training for a day but many of the sessions are likely very short (5-10 mins) and there to aid mindset and recovery. If you feel that the program has too much volume for you, or if you feel like you could do more, just let Gareth know and he can adjust your program.
Can I still train with a group?
Yes, you can! Whenever possible, Gareth will fit these into your program, however, your physiology might be better served doing workouts specific to your needs. Gareth will advise on this. It’s important to remember that even in a group environment, you should strive to do what’s right for you and stay in your correct training zones.
Where does strength training fit in to all of this?
Each sport has specific demands on your strength, mobility and flexibility. Gareth will adapt your program to be custom to your needs and previous strength training habits. Your program will follow a sound scientific progression so that you are always developing and pushing to a new level of performance.
Gareth applies the concept of “Periodisation” to all your workouts including your strength training. This allows you to progress safely and in a scientifically proven way. There are 4 phases of strength training : “AA” (Anatomical Adaptation) which is the foundation of all strength training and will get your muscles, ligaments and tendons ready to handle more intense lifting. The “MS” (Max Strength) phase is where you start to lift heavier weights to gain peak strength (and size if you wish). This is followed by the “POW” (Power) phase of lifting where you start to add a speed element to your strength training. Finally, the “ME” (Muscular Endurance) phase will help you extend how long you can operate at heavy workloads.
I don’t have access to a gym so can I still do the strength training required?
Gareth has created various routines and programs for those with minimal to zero equipment or for people who travel frequently. These “Own Bodyweight”, “Cardio Strength”, “Core Conditioning”, “Hip Stability” and more sessions are available to you at any time as video workouts.
I’ve injured myself in the gym in the past. How can Gareth help prevent this?
He will send you links to proprietary videos to help you fully understand the mechanics of every exercise you do. If in doubt, they can always substitute exercises for other options so that you always feel safe and confident that you are training correctly and efficiently. A single one2one coaching session can help Gareth fine-tune the strength work just for you
I need to drop some bodyfat to hit my ideal body composition. Can Gareth help?
Absolutely. He can dial in your calories from your food and the fuel you use during training to be sure that you are energized and yet able to still drop the bodyfat required.
I’m having problems with my digestive health such as bloating, irregularity and gas, etc. Can Gareth help?
Yes. He will help you eliminate problem foods and replace them with healthy alternatives. On certain coaching levels and within his full nutritional program service, He can analyze what you currently do and suggest new habits to transform your digestion.
My race day nutrition never seems to work. Can Gareth help?
Yes. This is an area of work that Gareth has focused extensively on over the past 20 years, often helping IRONMAN legends conquer this area of their sport on their way to winning the Hawaii IRONMAN world championship. The sweat test in the lab will help identify your sodium and hydration requirements and Gareth can help you to choose the correct products and teach you how to mix and use them correctly for your sport.
BILLING
* Athletes on a retainer have their initial fees pro-rated to the start of a month. Fees are deducted automatically from a card/ bank account that must be saved on file with Coach Gareth’s preferred credit card processing company (Square-up) in a way that allows for automatic future billing. Ongoing fees are charged on approximately the 28th of the current month ready for the month ahead.
* Testing & appointment fees are billed separately in advance of any sessions and payment is expected prior to the session. Training programs and books are a one-time, non-refundable purchase.
* Coach Gareth takes approximately 3 weeks off work completely, each year. Anytime that he is away, all athletes will have an up-to-date training program for that period in advance of his departure. Coach Gareth will frequently take calls and answer texts when out of the office so that all athletes feel completely supported at all times. There will always be plenty of notice of these dates. Athletes are encouraged to ask Gareth any questions prior to his vacations to help them stay on track while he is away. There is no discount on coaching retainers during these periods. When athletes take time off after races, for vacations or holidays, often Gareth will be prescribing active recovery sessions and consulting with the athlete during these times. There is no discount on coaching retainers during these periods. The general thought process is that sometimes you will need more from Gareth than you are paying for and he will gladly give it. At other times when he is resting you might not have usual access to him but it will all even out over the course of a coaching relationship and the athletes performance will never be allowed to suffer.