Cooperation formulas:

Italic text: see Glossary below

Formula 1:

Training schedule with follow-up:

Together we work out a macro plan which is then scheduled weekly in your calendar.
This is THE formula to prepare for one endurance sports event or race season.

You train – I plan – your goal – OUR job and this with mutual feedback!

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Coachdirk

Duration: 8 weeks to 11 months

 How does this work?

  • Intake interview.
  • Drawing up a macro plan with periodisation.  
  • Free proposal from me of this macro plan.

After mutual agreement and adjustments where necessary:

  • Start of the program on an agreed date.
  • Transmitting by 4 weeks of the weekly schedule adapted to your agenda.

Included in this weekly plan: 

  • Advice per training to importanceintensity
  • Correct training type according to the period.
  • Ideal training dispersion.
  • General advice for stabilization & strength & nutrition & other where needed.
  • Monitoring per week and adjustment where necessary.
  • At appropriate times field test or test matches with additional adjustment of training zones and focus on the coming period.

Price:

 1 sport: €50/month   Multisports: €80/month


  • Monthly payment and flexibility.
  • Monthly withdrawable.

Formula 2:

 

Training schedule without follow-up

In this formula I provide you with a macro-planning containing in detail the most important training sessions per week, which you can then fit into your agenda yourself. This is a formula for the athlete who already has a lot of self-knowledge and is good at organizing and planning but wants to have a personalized schedule tailored to his/her current basis and goals.

 

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Coachdirk

Duration: 8 to 24 weeks


How does this work?

  • Intake interview.
  • Drawing up a macro plan with periodisation. 
  • Free proposal from me of this macro plan.

After mutual agreement and adjustments where necessary:

  • Invoicing + payment.
  • Deliver macro plan with elaboration on a weekly basis.

Included in this plan weekly plan:

  • Correct training type according to the period.
  • Ideal training dispersion  .
  • General advice for stabilization - strength & nutrition - other where necessary.
  • No further follow-up with the execution & implementation in your agenda.

 

Price: 

1 sport: €80                    Multisport: €100  

  • This for the entire duration, so between 8-24 weeks.



Extra modules:

Possibility of specific analysis from an endurance sports point of view.

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Coachdirk
  • Core endurance screening.
  • Static postural screening.
  • Dynamic movement screening.
  • Running assessment form.
  • Swimming assessment form.
  • Bike fitting en pedal stroke analyse.

·           

This according to practical test protocols that I have available as an Ironman certified coach, supplemented with my own experiences.

The purpose of these tests is to detect limitations and to improve these with adapted exercises so that swimming, cycling and running can be done in a more economical, faster and therefore also more injury-preventive way.

More information about these modules on request. This will also be discussed during the intake interview.

Coachdirk

Formula 1

Training schedule with follow-up


Duration: 8 weeks to 11 months

How does this work?

  • Intake interview.
  • Drawing up a macro plan with periodisation.  
  • Free proposal from me of this macro plan.

After mutual agreement and adjustments where necessary:

  • Start of the program on an agreed date.
  • Transmitting by 4 weeks of the weekly schedule adapted to your agenda.

Included in this weekly plan: 

  • Advice per training to importanceintensity
  • Correct training type according to the period.
  • Ideal training dispersion.
  • General advice for stabilization & strength & nutrition & other where needed.
  • Monitoring per week and adjustment where necessary.
  • At appropriate times field test or test matches with additional adjustment of training zones and focus on the coming period.


Price: 1 sport: €50/month    Multisports: €80/month

  • Monthly payment and flexibility.
  • Monthly withdrawable .
Coachdirk

Formula 2

 Training schedule without follow-up


Duration: 8 to 24 weeks

How does this work?

  • Intake interview.
  • Drawing up a macro plan with periodisation.
  •   Free proposal from me of this macro plan.

After mutual agreement and adjustments where necessary:

  • Invoicing + payment.
  • Deliver macroplan with elaboration on a weekly basis.


Included in this weekly plan:

  • Correct training type according to the period.
  • Ideal training dispersion.
  •  General advice for stabilization - strength & nutrition - other where necessary.
  • No further follow-up with the execution & implementation in your agenda.

 



Price: 1 sport: €80       Multisport: €100  

  • This for the entire duration, so between 8-24 weeks


Glossary


Coachdirk


Race season planning: 

During the intake interview, we discuss the consecutive contents combined with the importance to you. Taking into account your background, preparation phase and agenda, I provide you with my guidance based on my experience.

Duration:

The ideal preparation time depends on your training background - activity of the last months and goal(s). And the remaining time available... Less than 2 months is possible on request and in specific circumstances. 

  • Formula 1: The longer the cooperation can last, the better prepared we can work towards an event or race season! Training theory is 1, finding the right training load and incentives that work for you is a permanent and challenging task! The usual duration is between 8 weeks and 11 months.
  • Formula 2: This has a minimum duration of 8 and a maximum duration of 24 weeks. The ideal duration depends on your sports history and goal. 

 

 

Intake interview:
The purpose of the intake interview is to share information. This is  done using a questionnaire. For the creation of the training schedule, an intake interview via mail or WhatsApp might suffice. For follow-up, a face-to-face interview is advised, and the questionnaire serves as a preparation. Based on the questionnaire, it is also possible to see whether any additional modules might be useful. These will be discussed at that time.


Macro plan with timeline: 
Depending on the goal and your background, I work on a first plan centred around training blocks and an explanation of what is important in that block and where the focus is on. I provide you the plan by mail and in Excel format.

 

Weekly provision of plan for coming 4 weeks:
This can be done by e-mail - Excel format or by another method agreed upon during the intake interview. As an athlete I have been using TrainingPeaks for years. In case of thorough management & measurement methods, I prefer TrainingPeaks.

Standard timing: before the last weekend of the current period, you provide me your agenda for the next 4 weeks with your training availability. Before Sunday evening (8 pm) I will provide you with the schedule for the coming period. Shorter periods or deviations from this standard appointment are of course negotiable!

Advice per training to importance – intensity:

This can range from a simple feel description to a built-up training that can be uploaded to your sports device. or a referral to existing workouts in software packages as Zwift. All this is based on your possibilities & availabilities. Transmitting training sessions by TrainingPeaks software is possible, with a free account, you can get started. If desired, you can have a premium account through me that can be cancelled monthly.

Intensity: 

A lot of measures exist depending on the measuring devices at your disposal and the type of sport. Generally speaking, the basis is the feeling of effort. Since this is subjective and inaccurate, other measuring methods are advised. For swimming, tempo can be used. For cycling, power is the primary measure and heart rate and feeling are secondary. For running, the combination tempo – heart rate is best. I express the intensity of a training as an absolute value or as a percentage of a recently determined boundary.

Training type:
Depending on the combination of intensity and duration, every training has a purpose and can be classified as one of three types:

  1.  Aerobic capacity:  Goal: increasing your maximum oxygen uptake capacity (VO2max). VO2max: compare this to the engine of your car: the greater your engine (VO2max), the greater the (horse)power.
  2. Anaerobic capacity:  Goal: increasing your maximum lactate producing capacity (VLmax). Lactate: a product produced in the muscle after an effort under circumstances with insufficient oxygen. Previous and erroneous designation "lactic acid". Lactate is not "bad" but is re-used partly by the body as a source of energy.
  3. Aerobic power:  Goal: learning to use your maximum oxygen uptake capacity optimally. Comparing this to your car again: this trains the engine to maintain high rpm as long as possible.
  4. Anaerobic power:  Not applicable for endurance sports. The aerobic and anaerobic system are intertwined. The higher your aerobic capacity, the better your body can cope with the lactate that is produced when the carbohydrate burning with to less oxygen. 


Training spread:

Ensuring shape and performance improvement by determining the right timing and sequence of different training sessions. Resting is also a form of training.  It seems logical and evident that an intense training is succeeded by a recovery training. A lot of mistakes are made here and injuries might be a consequence of this. It’s one of the measures that is most difficult to measure and anticipate as a coach and as an athlete. Good communication is key!

 
General guidance on stabilisation – power – nutricion – other depending on needs

Power training is an essential part of endurance sport training and depends on the type of sport. During the determined period, power training is supporting and prevents injuries. Your strengths and weaknesses, derived from your background, play an important role. Stabilisation exercises are needed throughout the full training period.
Request for other advice: if I can assist you in any other way, I’ll do my best using my knowledge and abilities.


Monitoring per week and adjustment where necessary:

After the execution of the training, you load it in TrainingPeaks. There is the possibility to communicate with TrainingPeaks about a training session. I follow your sessions in detail every week and also give feedback and guidelines if necessary and desired. If things change in your agenda, please let me know, and we will adjust the upcoming training sessions to the new state of affairs. I commit myself to viewing all your training sessions in TrainingPeaks at least once a week. If faster response is desired, another communication channel is recommended (WhatsApp -  mail -  phone). 

 

Monthly payment and flexibility:

I will send you an invoice for the next 4 weeks, together with an email summarizing the points of interest for the coming period. The invoice has to be paid 14 days after receipt. If there is an unexpected issue, we can extend the period in mutual agreement. Imagine you fall ill and are 1 week "out":. Well in that case I adjust the sessions as soon as you can train again, and the period is postponed by 1 week.


Monthly noticeable:

The planning is always for the next 4 weeks. If, for whatever reason, you decide not to cooperate any further, then it just stops. As an athlete the fact that you have to "commit" for a longer period to a coach disturbed me. There can always be unexpected circumstances. My risk as a coach is that I lose the time that I have put into the macro format. However I'm sure that as an athlete it's not the intention to cancel a preparation and cooperation based on trust, for a banal reason. We both take a risk and you as an athlete shouldn't pay for it. Therefore the not-so-usual "monthly withdrawable".

 

Payment:

Payment is done by transfer on the bank account mentioned in the contact section. Provision of the training schedule: The payment has to be received before the proposition of the macro plan with execution on a weekly basis. After your approval of the macro plan with timeline, I’ll provide an invoice. 
Provision of the weekly planning: I will send you an invoice for the next 4 weeks, together with the e-mail in which I summarise the points of interest for the coming period. The invoice has to be paid 14 days after receipt.

 
Deliver macro plan with elaboration on a weekly basis:
The plan is adapted to your fixed schedule that is available at that time and includes

advice per training towards importance - intensity This can range from a simple emotional description to training sessions that can be uploaded to your sports measurement device. Or references to existing training courses in software packages as Zwift. All this is based on your possibilities & availabilities. The format can be excel or TrainingPeaks software. For the latter package, you should have a Premium account to be able to change your future training sessions in your calandar.