Coaching – Level 2:

For athletes that are able to self coach to a degree and who need slightly less monitoring and feedback.

Package Includes:

• Consultation to gather information and determine athlete goals
• Fully customized program on a bi-weekly basis
• Training account with Training Peaks or Today’s Plan
• Bi-weekly review / updates of program
• One hour phone time per month, athlete initiated
• 2 email per week, athlete initiated
• All calls / emails responded to within 24 hours

Cost is $250 per month, plus an additional $75 one-time start up fee.

Clinics and Seminars:

We are also available for group or one-on-one presentations on a variety of topics such as:

• Fundamentals of training
• Proper application and timing of training principles
• Overview of yearly training plans
• Tactics
• Basic and advanced skills
• Basic and advanced cyclocross skills
• Bicycle maintenance and proper equipment choices for your specific needs

Prices dependant on length and topics. Please contact for further information.

Custom Training Camps:

Custom training camp options are available for your team or group of riding friends. We can create a turn key deluxe camp experience or provide coaching, lead rides and guide training on a fee-for-service basis.

In 2018, we lead a group from the Amy D. Foundation Grassroots Team to Belize to train and race the Belize Cross Country Classic. Read about their itinerary here We took home the overall winner’s trophy along with very strong third and fifth place finishes in addition to great rides, cave tubing and exploring ancient ruins!

We’ve done similar customized camps with the PSIMET team to Belize, Tucson and Encinitas. Please contact for further information.

Strength Training & Nutrition Coaching

Strength Training:

For years, cyclists—recreational and racers alike—believed the only path to success was simply more time on the bike than the next person. If we had more hours available to train, it was all cycling focused, and didn’t take into account anything else; legs and lungs are the drivers so that’s all we trained. As cycling at every level relies so heavily on cardiovascular fitness, it was an easy conclusion to come to. In recent years, however, we’ve discovered that a one-dimensional approach leads to an imbalance of fitness, and often injury.

We now see that combining strength training into our programs gives us an opportunity to become a balanced and more well-rounded athlete. We can create a stronger core to eliminate back issues that plague many athletes, and provide a more stable power producing platform. We gain more flexibility and overall strength that makes us much less prone to injury. This can help mitigate bone density loss, something which cyclists often struggle with because of the non-weight bearing nature of the sport. Strength Training helps us and move in a less linear fashion that we’ve become so used to with just pedaling.

Strength training becomes even more critical for the aging athletes. After the age of 50, the rate of lean muscle mass loss significantly increases to 10% per year! Once we reach our 60’s, the rate of loss is even higher which makes mitigation even more imperative. By combining strength training into our normal training regimen, we can mitigate those losses in a much more effective way than just cycling.

Our goal is to introduce or enhance a cyclist’s strength training program to reap the benefits listed above. We’ll incorporate a full body training program, not just a leg workout, with a strong emphasis on injury prevention, while maintaining a rate of progression that allows an athlete to continue to train on the bike. Yes, the maximum benefit of strength training is found in lifting heavy weights, and the journey to reach that level can seem longer than most athletes want to realize on their own. That is where we have the expertise to guide you through the journey, to help you get the most out of yourself and have the smoothest pathway to pursuing your goals.

Cost is determined by the scope of each athlete’s specific needs. Contact our strength coach Paul Bourcier to discuss how he can create a plan that works best for you.

Nutrition Coaching:

Who doesn’t love good food?! I think we all do, especially cyclists! One of the joys of being so active is the ability to take in lots of food and drink to help keep us fueled and running strong.

As so many things in athletics, and specifically cycling, have advanced through the years, so too has the approach with food and drink. Long gone are the days of just matching caloric intake to caloric output with whatever we can find. We now strive to make all the healthiest choices, reconsider the timing of intake of certain foods and drinks, both on and off the bike, and understand that what we put in as fuel is very directly reflected in not just our athletic performance, but also our ability to function at the highest levels daily.

These principles aren’t just for the serious cyclist! No matter your athletic ability and level, daily nutrition plays an integral role in supporting your health and performance goals.

Working with our nutrition coach, you can learn to train to your maximal potential, while recovering quickly and removing the guesswork around your sports nutrition.

Our nutrition coaching services include the following:

• Consultation to gather information/build the story (help us understand your current practices, preferences and goals, and get to know the unique YOU)
• Development of individualized strategies to fine-tune daily nutritional framework thru daily actions that develop the practices and skills to achieve your goals.
• Helping you discover consistent energy, food flexibility, and strategies personalized to your unique self.
• Strategies for weight loss, if that’s your goal.
• Optimize your training and race nutrition and hydration strategies.
• Develop healthy rest and recovery strategies.
• Bi-weekly calls (weekly during the initial information gathering phase) and summaries with recommendations.
• Unlimited calls/texts.

Cost is determined by the scope of each athlete’s specific needs. Contact our nutrition coach Vikki Bourcier to discuss how she can create a plan that works best for you.

-Gabe Lloyd
XO Communications Category 1 Road, Category 1 Cyclocross, Cat 4 Track