One of the fun things about having our performance lab is we can test our programmes and continually tune them based on our findings.
We’re not content to always do things the same way, so we continually try to evolve based on our learnings, research and feedback from our athletes. We want to offer the highest quality training plans and support that we can, at an incredibly reasonable price.
When the global pandemic swept in, forcing us to close our lab and group training sessions, it freed me up to focus deeply on the development of our new training plans. I had already made a start before COVID-19 hit, but with the additional time, I was able to finish them significantly faster than I originally planned.
Since March, we have completely rewritten our training programmes for running races, triathlon races and triathlon fitness. I will be working on our new running fitness plans into 2021.
The new programmes are significantly different from our previous ones so if you have been Coached before; it’s worth trying our new & improved programme.
Our last programmes were great. They helped many people to achieve PB’s, run Boston and compete at the Ironman World Championships. In our lab, we saw these improvements with positive changes in lactate clearance and threshold, fat burning and aerobic function. They also helped people to lower their rate of injury.
What I feel we underutilised based on athlete feedback and lab results, was the high-intensity component of training, and helping people to dial in their race pace.
Now don’t get me wrong, we had high-intensity training in our programmes, but I feel the timing and ratio may not have been as good as I’d have liked.
We’ve fixed that, and I believe the new plans have struck a better balance.
So what’s new?
Programmes Are More Polarised
Our programmes have always been polarised and progressive, moving from a general focus early in the plans to a race-specific focus closer to the race. That remains, but the way we do it has changed. We now include some high-intensity work in all phases of training, the exact intensity and ratio changing as you progress through your programme.
We Use A Hybrid Of Heart Rate And Pace To Prescribe Intensity
Up until recently, we’ve primarily used heart rate for prescribing intensity. Heart rate works great for low-intensity training (and for assessing recovery) but is less useful when you do shorter high-intensity interval sessions.
In our new training programmes, we use a mix of heart rate and pace (along with power on the bike) to prescribe intensity in each of our training sessions.
We’ve Introduced Add Ons For Support
To complement the changes to our training plans, we’ve also enhanced how we can support our athletes.
All of our training memberships come with unlimited email and in-app messaging support and a weekly team video call. That’s enough for most people, but sometimes it’s nice to have more personal support.
For that, we’ve introduced a series of add on services that allow people to customise their membership to the level of support they require.
Chat is a video call with your coach. You can do this regularly or in the event of a specific challenge you’re facing.
Huddles are a deep dive with a Coach. They differ from Chat Pack in that they’re more in-depth and the coaches invest their time in a pre-call analysis, and post-call action if needed. Before a Huddle, we’ll send a pre-call survey to gather information in preparation for your Huddle.
We currently offer four types of Huddles.
- Training review
- Pre-race planning
- Post-race review
- Field or lab test review
In partnership with Karelle Laurent Nutrition, nutritional planning provides an in-depth analysis of your current nutrition and provides a detailed dietary plan to achieve your goals.
Singapore Based Add Ons
For Singapore based athletes, we offer several in-person add on services to make your experience with Coached even more enjoyable and personal.
We offer 1:1 coaching for our athletes who want to train with a coach or have them assess your form. A strong technical ability not only helps you to race faster with less effort, but it lowers your risk of injury too.
Coached hosts regular weekly group training sessions for our athletes and anyone else who wants to train under the watchful eye of an experienced coach. You can find our current regularly scheduled training times here, and all runners and triathletes are welcome. Your first session is on us. Use code – TRIAL – when booking.
Centrally located in Singapore, The Coached Lab offers a range of performance testing services to our athletes and the general population.
Try Our New & Improved Programmes Free
As you can see, a lot has changed. We’ll continue to iterate on these programmes to make them better, just as we always have.
If you’re interested in trying Coached, we offer everyone a 14-day free trial. If you have previously been on a Coached programme and would like to try our new & improved programmes, get in touch, and we’ll give you a month for free.