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Jody Warrington | Cycling Coach

@jody_warrington

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Cycling Coach focused on creating individualised physiology-led training strategies through advanced performance modelling.
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This man made me fall in love with data analytics!

The reason why he made me fall in love with data analytics was because when I started to coach Rob, I was deep into my sports science study. I've been working with cyclists all over the world for the past eight years, but none of them were at the level Rob was at.

The year before Rob came to me, he got in the break at the British National Road Race Championships, which was being held on the Isle of Man. Rob got into the race-winning break with some of the best world tour riders. I was blown away by how strong he was looking, but then suddenly he was dropped! He couldn't sustain that pace anymore.

Fast forward 12 months and we are working together, thanks to his sports agent Andy Waugh.

I couldn't wait to look at Rob's data! The first place I looked was Fresh Power Production, and I wasn't surprised. His numbers were right up there at a world-class level, but when I started to look at his long-range power production and, more specifically, his fatigue resistance, this was where I saw our area of focus.

Rob wasn't travelling through the races efficiently because his long-range power production was lacking and his ability to produce power fatigued. Now, this wasn't because he didn't have the ability to perform in this way. It was just because he never trained to develop this area.

So I explained to Rob what we were going to work on, and we got to work implementing these areas. Our main goal of the year was the U-23 British Road Championships. I knew he had the ability to make the main move, but he just didn't have the ability to sustain the effort. This is what we worked on.

Rob came into the British Under-23 Road Race Championships with a huge shift in his physiology from a long-range power perspective and a fatigue resistance/durability perspective. Rob went on to win the under-23 road title riding for Team Wiggins, and still to this day it was one of my favourite times in my coaching career.

Read more in the pinned comment by @jody_warrington

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by @jody_warrington

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As soon as any of my cyclists show signs of going into phase one of nervous system dysregulation, the “can’t switch off” phase, I nip it in the bud and bring in rest and recovery. If you don’t, and you try to train through it, you enter phase two, which I call the “can’t switch on” phase. First you can’t switch off, then you keep going, and then you can’t switch on.

I’ve just done some analysis for a rider in Dubai who wanted me to take a look at his training. I could see a period where his heart rate variability started to drop, his resting heart rate started to go up and his sleep quality was massively impacted, but he continued to train. As I delved a bit deeper, he presented all the signs of the “can’t switch off” phase. His coach didn’t recognise this, so he kept training and entered phase two, the “can’t switch on” phase. He couldn’t raise his heart rate, he didn’t feel motivated, he wasn’t adapting and he felt fed up with cycling.

Whenever I see one of my cyclists entering phase one, I nip it in the bud straight away. We rest, we recover, the body adapts and then we move into the next phase.

So many cyclists around the world go through both stages of nervous system dysregulation without being aware of it. The key to any successful coaching is understanding that it’s a delicate balance between stimulus and recovery. If the stimulus outweighs the recovery, the body will start to show you signs. Listen to those signs, because if you don’t, you run into problems. taken in Paphos Cyprus by @jody_warrington

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Strength training mistakes I see cyclists make. If you make these mistakes, you can enter phase one of nervous system dysregulation, the "can't switch off" phase. If you're in this phase and continue to get your strength training and bike training wrong, you can then enter phase two, the "can't switch on" phase. Most people aren't aware they're in this phase. by @jody_warrington

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Protecting the quality of your intervals is what lets you progress. A good coach targets a specific part of your power duration curve and builds tolerance there through more time in zone, using easier sessions as the jab to set up the key sessions. Always riding at the top of the range or over it might feel like you're doing well, but it slowly backs you into a corner, slows your progression and builds the belief that you have to do more than your coach sets. More is not more. A relaxed cyclist can flow, and flow is the key. by @jody_warrington

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🇨🇦 life taken in Canada by @jody_warrington

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Click the link below to access the program by @jody_warrington

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https://www.project-cycling.co/alpe-du-zwift

Copy link or go to the link in my bio and select the Alpe Du Zwift Program by @jody_warrington

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This post needs no caption. taken in Paphos Cyprus by @jody_warrington

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You can't outtrain a dysregulated nervous system.

If your nervous system is too stressed and you throw training on top of the mix, the training takes your body out of homeostasis.

Because your nervous system is already dysregulated, something interesting begins to happen. Your body begins to work against you.

You'll see it in the way you feel, the way you sleep and your level of happiness. Your outlook on life will change.

You'll get to a point where the training begins to feel like a drag. Training should never feel like a drag.

The key to growing as a cyclist is to train in a way where your nervous system is regulated.

When you train, you take the body out of balance, and then you bring it back into balance. If you apply the correct progressive steps, you'll adapt and you'll grow.

You'll get to a point where your nervous system and your body are working with you.

There are so many people training in a way where their body and nervous system are working against them.

When they come to me to be coached, I typically make drastic changes to their training, and I fully explain why.

I usually say, "You could receive the best training in the world, but where you are right now, it's not going to work. Let's get things regulated, then let's start again. Let's be progressive, and let's grow." by @jody_warrington

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The main goal of the season for Nick was the Individual Pursuit at the Masters World Championships, and the goal was a gold medal. That's what we were going for.

A few days before the event, a surprise name appeared on the start list: Dan Bingham. You have to be realistic in these situations, and the gold medal was off the cards, haha.

Nick was up against Dan in his qualifying round and did a fantastic time, qualifying third overall with the top four going through. That put him up against the fourth-place rider for the bronze medal.

Nick went into that race with desire, focus and a real understanding of how he could improve on his qualifying ride. He produced his best-ever performance, setting a new personal best, catching his competitor and securing an outstanding bronze medal at the Masters World Championships.

It's difficult to put into words how proud I am of Nick. This has been a big goal and he has worked hard towards it. To see him standing on the podium with a bronze medal alongside two other outstanding athletes is a very proud moment for me, for him and for his family. by @jody_warrington

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Deep down, every cyclist knows what they need to do, but they don’t have a process for deciphering their own code. Every time you ride your bike, whether it’s a training session or a race, it presents you with an opportunity to learn and grow. This is why I lean on feedback so much.

In today’s video, I want to talk about the importance of answering three questions. What went right? What went wrong? If I were to do this race or training session again, what would I do differently?

You learn from that situation and that experience, and then you take the lesson into the next exposure. Every time you do this, you create a level of awareness, or what I like to call a deeper sense of intuition. It becomes intuitive. When you’re racing, you just feel like the break is going to go, or in a training session, you just feel like this is the best way to approach it.

Whatever you practise, you become good at. The quality of your life is ultimately the quality of the questions you ask yourself. If you can ask yourself the right questions and get really good at answering them, you’ll grow in awareness and create a beautiful level of intuition. You’ll become one of those cyclists with wisdom, who can give really good advice, because you’ve taken the time to go within.

This is the key, and it’s massively overlooked in the industry, from amateur and elite through to professional. by @jody_warrington

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