{"id":2774,"date":"2013-09-15T13:43:02","date_gmt":"2013-09-15T13:43:02","guid":{"rendered":"http:\/\/crankpunk.com\/?p=2774"},"modified":"2013-09-15T13:46:24","modified_gmt":"2013-09-15T13:46:24","slug":"crank-punk-coaching-systems-testimonial-from-mr-macdonald","status":"publish","type":"post","link":"https:\/\/crankpunk.com\/ja\/2013\/09\/15\/crank-punk-coaching-systems-testimonial-from-mr-macdonald\/","title":{"rendered":"Crank Punk Coaching Systems: testimonial from Mr. MacDonald"},"content":{"rendered":"

i’ve been training Donald now for something just over 2 months, and he’s feeling a combination of nausea and improvement, in fairly equal measure. here’s his testimonial, thanks D! <\/em><\/p>\n

(cheque’s in the post…)<\/em><\/p>\n

Crank Punk Coaching System<\/b><\/p>\n

\"1186102_10151793628036072_1256716126_n\"<\/a><\/p>\n

Crank Punk is good people and gives great Skype. His training approach is pretty cool too\u2026<\/p>\n

Bit of background about how I came to fall under his (heavily tattooed) wing. I\u2019m an expat banker living in Singapore with the obligatory (for Asia anyway) extensive selection of nice bikes and carbon wheels. To my wife\u2019s constant displeasure, I\u2019m reasonably serious about my cycling – \u00a0training 12 hours+ a week, I watch my diet and rest well.<\/p>\n

I\u2019ve read all the books, put in the hours, have all the gear and do reasonably well \u2013 racing at a category 2 level. However, my training was in a bit of rut and I found myself looking for something new to take me to the next level. I\u2019ve been on the hard end of some stout spankings from CrankPunk in local races & so when he said he was offering training, I thought I\u2019d give that a shot. Figured that if you can\u2019t beat him then at least get him on the payroll!<\/p>\n

There\u2019s already a well shared CP post sticking 2 fingers up to power meters<\/a> & so you\u2019ll not be surprised to hear that his training approach eschews such modern gadgetry. Training is based on PRE (Perceived Rate of Exertion) which means listening to your body and understanding how hard you\u2019re pushing yourself. Anyone using the Sufferfest videos will be familiar with the scale. The \u2018Fest vids also play a big part in the training but as I was already a heavy user, I\u2019m cool with that.<\/p>\n

Few things I liked about the program:<\/p>\n

    \n
  1. Having a structured plan:<\/b>
    \nThe biggest benefit I found was simply in having a structured plan. Each week, CP would design a specific program for me involving Sufferfests, puke inducing individual intervals, timed efforts and\/or group rides.My weekly ride time stayed about the same but there was much more focus on achieving specific goals within the week that it felt much more effective. I realized that previously I spent too much time at a middling 7\/10 exertion and not enough going really hard (9\/10) or really easy (4\/10).CP also baked in a regular timed effort (usually a 40km TT) to monitor progress &, whilst painful as hell, came to really enjoy these sessions.<\/li>\n
  2. Flexibility to have fun:<\/b>
    \nLee was no number Nazi. He built freedom into the plan so you could adapt to how the legs were feeling or what else was happening locally. Sometimes a day\u2019s instruction would be as simple as \u201cSaturday group ride \u2013 Balls out. Have fun!\u201d<\/li>\n
  3. CrankPunk Himself:<\/b>
    \nLee is a good guy. Very funny. His Skype alone is worth the monthly training fee.<\/li>\n<\/ol>\n

    After 6 weeks of training with CPCS, there was noticeable difference in my form and physique. My legs had veins popping in places where there\u2019d been none & my max heart rate miraculously went up 5 beats. On the results side, I hit my target \u2013 getting Silver and Gold in the Singapore National Time Trial events .<\/p>\n

    CPCS gave me the extra 2% on top of what I already had but that 2% was the difference between 8th<\/sup> place and a podium.<\/p>\n

    I heartily recommend Crank Punk Training to all (unless you\u2019re one of my local Singapore rivals)<\/p>\n

    \"Donald<\/a>
    Donald at the Sing Nationals, left<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"

    i’ve been training Donald now for something just over 2 months, and he’s feeling a combination of nausea and improvement, in fairly equal measure. here’s his testimonial, thanks D! (cheque’s in the post…) Crank Punk Coaching System Crank Punk is good people and gives great Skype. His training approach is pretty cool too\u2026 Bit of background about how I came to fall under his (heavily tattooed) wing. I\u2019m an expat banker living in Singapore with the obligatory (for Asia anyway) extensive selection of nice bikes and carbon wheels. To my wife\u2019s constant displeasure, I\u2019m reasonably serious about my cycling – \u00a0training 12 hours+ a week, I watch my diet and […]<\/p>\n","protected":false},"author":40955418,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"{title}\n\n{excerpt}\n\n{url}","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false,"jetpack_post_was_ever_published":false},"categories":[191799004],"tags":[148062,13926,619856,125028014,767233535,5440838,9543826,64,3384,36158],"class_list":["post-2774","post","type-post","status-publish","format-standard","hentry","category-crankpunk-coaching","tag-coach","tag-coaching","tag-cpcs","tag-crankpunk","tag-cycling","tag-donald-macdonald","tag-lee-rodgers","tag-personal","tag-systems","tag-trainer"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t