Frequently asked questions

There are three packages. Basic gives you a personal four-week plan with a monthly review. Premium is personal coaching with at least one review a week, two calls a month and contact via WhatsApp in between. Pro is intensive guidance for riders working towards professional level, with a weekly call and at least three reviews a week. Not sure? Choose ‘Not sure yet’ in the intake and I will tell you what fits.

After your intake I reply personally within two working days. I first look at your goals, background and available time. If coaching is a good fit, we agree on the package and start date before any paid work begins. If you want to know where you stand first, a performance test is a good baseline.

A power meter is useful but not required. Heart rate, how hard a session felt, the terrain and your comments say a lot too. I work with the best data you have.

Your workouts are ready in Intervals.icu or TrainingPeaks, whichever you prefer. That is also where I analyse your training data. TrainingPeaks Premium is included in Premium and Pro when useful. You record your rides with your own Garmin, Wahoo or other compatible device.

In Premium I review your training data at least once a week and adjust your plan when your development, recovery, goals or available time call for it. In Pro I review your data at least three times a week. Basic is a personal four-week plan with a monthly review. If your week changes, send me a WhatsApp message (Premium and Pro); on working days I usually reply within four hours.

Yes. We work backwards from what your target event demands and build the fitness, pacing, fuelling and confidence you need on the day.

You can cancel with one month's notice. The minimum term is one month. You pay monthly by invoice. The full agreements are in the terms and conditions.

Through the intake. It takes about five minutes; I read it personally and reply within two working days.

A single 60-minute conversation about your training, without a subscription. Together we look at your question, your training build-up and the choices for your next step. A consultation costs €120.

For example how training blocks, intervals and recovery fit together, preparing for a specific sporting goal, or questions about a training camp, heat or altitude.

You send your main question and relevant training information beforehand. For a complex question I first agree with you which approach and how much time it needs.

Through the intake form, with ‘One-off training consultation’ as your choice. I reply within two working days.

The test shows where you stand now. I estimate your two thresholds, LT1 and LT2, in watts and heart rate, and base your training zones on them. LT1 matters most: it sets the power of your easy endurance rides, and your FTP does not tell you where it is.

It is a stepped test on your own bike and trainer: four minutes per step, more power at every step, until you can no longer hold the power asked. In the last 30 seconds of every step I measure your blood lactate with a finger prick.

€100, including the report and an explanation. I test at your home in Utrecht, on Tuesdays and Thursdays between 10:00 and 14:00. Allow about an hour and a half.

Yes, you can book the test on its own. With the report you can carry on yourself. If you want me to keep tuning and adjusting your training afterwards, that is what the coaching is for.

Two to three times a year is a good rhythm: at the start of your build-up, and again after a training block or before an important race. A retest makes progress visible and keeps your zones current.

No hard training the day before. Eat normally, but no heavy meal in the two to three hours before the test. I also send the preparation with the confirmation.

Your own bike on a trainer that measures power, or on a regular trainer with a separate power meter. Plus a fan, a towel and a bottle. I bring the measuring equipment and the finger-prick supplies.

Pick a time in my calendar or fill in the request form on the performance test page. I confirm the date by email.

Your VO2max is your ceiling: the maximum amount of oxygen your body can take up. How fast you race also depends on how much of that ceiling you can sustain for a long time, and how economically you pedal. A higher VO2max helps, but it is not the whole story.

Coaching judgement, not a study result: I plan one, at most two VO2max sessions a week, with intervals of three to five minutes and fifteen to twenty-five minutes of hard work in total. Hard enough that you are breathing close to maximally by the end of each interval, yet able to ride every repetition equally hard. The rest of your week stays genuinely easy. Which split between easy and hard training works best has not been settled by research.

Yes, for cycling clubs, teams, companies and groups. I tailor the topic to the group, for example training by thresholds, building a season, or pacing and fuelling for a gran fondo.

That depends on the length, the location and the preparation. Tell me who the group is, how large, and what you want to know, and I will send you a proposal.