Cycling Coaching

CPCS is CrankPunk Coaching Systems.

CPCS is the official coaching provider to:

• Everesting
• Taiwan KOM Challenge
• Taiwan Cyclist Federation
• Mongolia Bike Challenge

Please email lee@crankpunk.com for more details. 

CrankPunk Coaching Systems comes with the same no-nonsense, get-on-with-it attitude you’ll find in the articles I write about cycling. This extends to my approach to training and racing. As a professional cyclist on the UCI Asia Tour (including the Tour of Oman and the Tour of Qatar – see About) and later as an independent professional riding in elite road and MTB stage races, I managed to balance a 50-hour work week as editor of a cycling website (CyclingTime.com) with my training. As a result, I’m adept at writing effective training plans for people on a tight schedule.

I turned professional at the age of 37 after an 18-year lay off from the sport, so I know what it takes to get the most out of mature cyclists.

I know how to get strong, I know how to make a comeback after injury or an extended lay-off and I know how to win – and most important of all, I know how to effectively communicate all this to others so that they too can achieve their dreams and make improvements, or even turn professional!

If you currently work with power-based training, we can work with the numbers. If you don’t have a power meter, we will use a PRE scale – Perceived Rate of Exertion.

There’s no secret to getting stronger and faster. It just takes intelligent training, good quality rest, consistency, motivation and desire. As a pro rider devising my own training plans I made the mistakes so you don’t have to.

If you’re looking for an experienced coach with knowledge of what it takes to race at the highest level of the sport, someone to be accountable to, and someone with whom you can discuss the finite details of your training, please read on about the packages I offer below.

Thank you!

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The ELITE 1-2-1  /  US$300 per month

This is the full-contact version of The CPCS Way.

Included is:

• Fully personalised coaching plan
• Free TrainingPeaks.com client account
• Weekly call
• Daily email contact if needed
• Daily Watsapp etc contact (if needed)
• Plans updated every week
• Nutrition, stretching & weight training advice / plans
• Daily reports via TrainingPeaks
• One free month for introducing new CPCS members

The ELITE 1-2-1 Plan begins with a Skype assessment call after the potential client has filled out the CPCS Questionnaire, allowing me to identify strengths and weaknesses and to identify goals, covering several topics from personal likes and dislikes to local training terrain and time available for training.

Weekly calls allow us to closely chart progress and other elements such as fatigue and/or sore muscles, meaning that the risk of overtraining is very much limited if not altogether cut out. The ELITE 1-2-1 client can email, Skype or Watsapp etc me at any time and I will amend the plans immediately when possible, so that they fit perfectly the client’s schedule – ideal for when life, work or the weather affect training.

The other plans work but nothing will get you fitter and stronger faster than the ELITE 1-2-1. Focused contact allows me to provide the optimal training schedule for each ELITE client.

As a client of this plan, you’ll be part of a select group of only 15 clients, limited because any more would prevent me from providing the care and attention that the people on the premier CPCS training package deserve.

If you want to get cranking and fast and feel the need for a motivational boost and professional expertise that only a hands on coach can provide, then The ELITE 1-2-1 Package is for you. ELITE athletes in my experience make the quickest adaptations and improvements in speed and power and also avoid any possible overtraining, thanks to the micro-management provided.

Places are limited so please enquire about availability and with any questions to: lee@crankpunk.com.

Cost: US$300 per month / $75 per week

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The RIDER Plan / US $220 per month

The semi-contact version of The CPCS Way, but no less intensive on the road or trails. The coaching plans are still fully-personalised (that is guaranteed), but with less contact.

Included is:

• Fully personalised coaching plan
• Monthly call, bi-weekly email
  
• Monthly assessment of condition & goals
• Plans updated every 2 weeks
• Bi-weekly reports
• One free month for introducing new CPCS members

The major difference here between the ELITE 1-2-1 and the RIDER Plan is the level of communication.

The RIDER Plan is no less personalised than the ELITE plan though in terms of offering fully personalised plans. However, the plans are added to Training Peaks every two weeks rather than weekly, and without the daily Watsapp etc communication, if the client has to miss a ride, the onus is on the rider to amend the plan.

Contact me for more information and with any enquiries, details on the CPCS main page.

Cost: US$220 per month / $55 per week

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Pre-Written Capsules

Written with every last drop of my hard-earned experience and dastardly cunning, these pre-written plans offer the opportunity for every cyclist to become a CrankPunker and to make significant gains, irrespective of budget or available time for training.

Several plans are in existence:

• The RaceReady – a 6 week plan designed to get you cranking for ‘that race’ (can be extended)
• The PowerUP – a 3 month plan used by riders of all levels to push through plateaus and take it up a notch or 3
• The Rookie – does what it says, this one will take the rider new to training from green to mean in 3 months
• The WinterLand – 2/3 months, we’ll keep you warm and in form in the dark months & ready to go in spring
• The Tour of Friendship – as official coach to this event and a winner in 2013, I can get you ready to rock in Bangkok
• The Taiwan KOM Challenge – climbed this beast 8 times now & it never gets easier: every pitch is burnt into memory. I have 4 / 8 / 12 week capsules.
• The Everesting – 1/2/3 month plans for this mad challenge, as official coach I’ll get you ready for 15-24 hours of ouch
• The Mongolia Bike Challenge – completed 4 editions, amazing but hard, together we can get through it. 1-12 month plans available

These plans come color-coded and with guidelines to allow for tinkering, to your own individual TrainingPeaks account that are set up by CPCS and are easy to follow. With my written and video instructions you’ll quickly learn how to adapt them to fit your life and schedule for optimal gains at a great price. They also include a free consultation call where I will explain how it works and answer any questions.

Other plans are in the fire, and if there are any missing you think CPCS should have, send in a mail, details on the CPCS main page. Suggestions always recommended. As ever, send in an email to the same address for more info and to get cracking!

Cost: US$15.00 per week

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Training Camps

Located in Taiwan, CPCS is offering tailored training camps all-year round. If you are a group and want a plan designed that will take in the sites and get you roaring fit, we can do that. If you are an individual and interested in joining a group, or wanting to get a fully individualised plan set up, please get in touch. A more dedicated section for these training camps will be up on CrankPunk.com soon but all enquiries are welcome.

Also, please contact for training camps in the Japanese Alps (Gunma, Nagano).

FOR INFORMATION on all of the above, please contact me at lee@crankpunk.com.