Mark Haynes – Cycling Case Study

Mark Haynes is an amateur time triallist, based in West Yorkshire and races for the Alba Rosa Cycling Club. 

BACKGROUND

Mark was a competent cyclist juggling a full time job that involves both manual work, time on his feet and driving/administration. His job also includes shift work.

Mark also has a busy home life as he and his partner are foster carers and need to be flexible around the needs of their children.

Mark was competing in time trials across the country.

 When we first started working with Mark, he had Pb’s of 22:41 ‘10’ and 59:40 ‘25’

CHALLENGES

• Mark has 8-10hrs per week to train.

• Job and home life means his schedule can change at short notice.

• Maintaining consistency of training with a varying schedule.

• Monitoring progression.

• Targeted training for his goals.

• Work needed on pacing and racing strategies.

SOLUTION

Specific training sessions to build Mark’s endurance for his target events.

Interval sessions to focus on improving his FTP and race pacing.

Short time/high intensity sessions to maximise results from limited training time.

Focus on position, making sure to balance aerodynamically best position whilst still able to produce the power – train to race.

RESULTS

Up to 10% improvement in his times for 10 and 25 mile time trials.

 10% increase in FTP.

 W/Kg has improved from 3.1 at FTP to 3.8 (Jan 2018)

RESULTS

WAS

NOW

TIME IMPROVEMENT

% IMPROVEMENT

10 Mile TT

22:41

20:34

2 minutes
7 seconds

9.3%

25 Mile TT

59:40

55:26

4 minutes
26 seconds

7.4%

WHAT NEXT?

Targeting a sub 20 minute ’10’ and a 52min ‘25’.

 Continual work on TT position and aero optimisation.

 Focus on diet and DNA targeted training.

CONTACT US

Call us on 07917 617988 or email peakssportsconsultancy@gmail.com