here you’ll find testimonials from my Crank Punk Coaching System clients! places are still available on the program, please contact me for details.
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September 30th, 2014
Rafael Leyson Amorganda
17th June 2014
Not sure if all coaches get as lucky as I have, but it’s true that my Crank Punk Coaching Systems clients have, to a man and a woman, responded brilliantly to the coaching and have been hitting personal goals and even cranking their way onto podiums all over the world.
Most of these guys work full time and have families too, and their dedication and motivation to train at the maddest hours humbles (and shames) me!
You can read the testimonials I’ve gathered so far in the Training Testimonials page. A dedicated CPCS website is coming very soon.
Right, before I get all teary eyed, I shall let Rafael Leyson Amorganda take the floor. Rafael lives in the Philippines and came to me with weaknesses in his stamina and in an ability to be there in the mix at the end of races. After 8 months or so of working together, Rafael went an won both stages of the Tour of Subic and took the GC in his age group.
Seriously, I was happier than him about all this. Anyway, over to Rafael:
All credits and gratitude to Lee for all my refinements and breakthroughs. The Crank Punk Coaching System has equipped me with great results in my races.
I first met Lee at the Tour of Friendship and I was astounded by his rendition in his category (open), which happened to have a lot of stout and strong competitors. His domination in the time trial and road stages bewildered me and made me curious on how he conquered the stages.
I knew there was something different in him – he was the Crank Punk coach. I never really realized the significance of being taught by someone professional in the field, until the moment I decided to register with CPCS. I was very gratified with how my fettle and endurance increased in just a small span of time.
Lee knows where he needs to focus and he wanted my weaknesses to become my strengths. Last May I just won my first podium as champion in the Bike United Tour of Subic.
What is great about the program is that you don’t need a lot of miles of training, which is perfect for my working schedule. As Lee stated, quality matters more than quantity.
I remember asking Lee which equipment I should buy next, and he answered that I should concentrate on developing my legs, building power and improving my endurance before I worried about new equipment.
So for those of you who think that your bike and hardware will bring you to the top? Nope! CPCS will…
4 May 2014
I first came across Lee at the 2013 Tour of Friendship (“ToF”) in Thailand when he stormed to the General Classification in the Open Category. My own successes had been somewhat more modest – mid-to-lower podium finishes reflected an inability to conclusively break into the limelight on the top step.
My problem wasn’t a lack of motivation or mileage – I had that in excess but clearly those 5am training starts weren’t quite translating into the results I was aiming for.
After a disastrous National’s road race (my legs quite literally seized up with cramps on the finishing stretch and the bike fell onto the grass verge with me still clipped in), I sought the advice of a team colleague, Donald MacDonald, who’d started having decent results; he put me in touch with Lee’s Crank Punk Coaching Systems.
That was September 2013, about a month before the Tour of Matabungkay in the Philippines. Lee and I discussed my goals and reviewed my training including my nutrition and Lee put together a programme tailor-made for me.
The first thing that I realised was that it wasn’t just about piling on training miles. CPCS’s approach is focused and specific, designed to target areas that would make a difference where it would count. Instead of ramping up my mileage, it was actually scaled back but it was no less rigorous.
Another was recognition that rest time is not just down time but an important part of the structure of an overall training programme (although I still wrestle with the sense that my fitness is going backwards when I’m not on the bike). [It’s obviously not though! -cp]
A third difference was whereas I had been trying to train to the ‘numbers’ (essentially using a power meter), CPCS eschewed this using ‘Perceived Rate of Exertion’ (“PRE”). In other words, it was about training your body to “get in touch” with itself so at any time, you knew when to go and when to wait.
The results were dramatic. Within five weeks, I came in 2nd in the Tour of Matabungkay (46+ Cat), much to my surprise. I had gone into the competition thinking that it would just be a ‘warm up’ event for the Masters Tour of Chiang Mai (“MTCM”) in November, but it marked the start of some notable successes.
The MTCM is essentially a climber’s race with the crux being the final stage, an 80km road race with three stonking hills including an 18km climb and Chiang Mai’s infamous “7-switchbacks”, 2.5km at 12%+. Coming into the race, I was lying 2nd in the GC but that counted for little as it was all about the hills. By the time we arrived at the switchbacks, there was only the pre-race favourite and myself left. Suffice to say, I was running on fumes and digging deep into whatever gains CPCS’s training had conveyed when the favourite cracked and I was able to ride away with the KOM and take the General Classification.
My ultimate goal however was the ToF, easily the most important elite amateur stage race in this part of Asia. We looked at this year’s course and concluded that the time trial was going to be of particular significance so we put together a training plan that spent time preparing for this as well. After a break in December, training began in earnest, building on strength gains from the past few months.
In the weeks leading up to the race, I could actually feel the improvements, particularly when riding with team colleagues where it was apparent that I was relatively stronger than before.
All that time trialing paid off because in the Prologue, I took the stage to secure the yellow jersey (actually blue in colour for our age group). In the mountain stage (Stage 3), I took the KOM after over-hauling all but one of the 30-year olds (who were racing with us) and extended my GC gap by over two minutes by Stage 4 of the competition.
Suffice to say, Crank Punk Coaching Systems has worked for me. Clearly hard work, motivation and time are necessary to succeed but what CPCS brings to the mix is an ability to direct those ingredients with a bespoke programme of structured training and blend them into a winning formula.
I can’t think of a better recommendation than that. Thanks Lee!
There are places available on the CPCS roster, if interested please use the ‘contact’ form at the top of this page.
Serene’s been my client since June, when a chance encounter led to us working together, a meeting which also saw the beginning of my coaching career! very talented, Serene hails from Singapore, is 24, and has a whole lot of success, I feel, ahead of her…
The science of bike riding can get rather similar across the board. Some little tweaks here and there, some new technology and insights once in a while – but there is barely any new dramatic or controversial findings for most parts.
It’s the art of putting together this science that sets different coaches apart. I’m happy to have found Lee to help take my riding up a notch. As I always say, when the mind is good, everything falls into place. For sure, the training works the legs plenty. But it makes it all the more effective and efficient when these workouts closely simulate my upcoming race and works the particular energy system in question.
In short, you look at them on the plan and it makes complete sense! That motivates me to do them, and nail them!
I’ve been working with Donald now for something like 2 and a half months, he recently had a very successful Singapore National Championships…
About Crank Punk Coaching System:
Crank Punk is good people and gives great Skype. His training approach is pretty cool too…
Bit of background about how I came to fall under his (heavily tattooed) wing. I’m an expat banker living in Singapore with the obligatory (for Asia anyway) extensive selection of nice bikes and carbon wheels. To my wife’s constant displeasure, I’m reasonably serious about my cycling – training 12 hours+ a week, I watch my diet and rest well.
I’ve read all the books, put in the hours, have all the gear and do reasonably well – 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’ve 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’d give that a shot. Figured that if you can’t beat him then at least get him on the payroll!
There’s already a well shared CP post sticking 2 fingers up to power meters & so you’ll 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’re pushing yourself. Anyone using the Sufferfest videos will be familiar with the scale. The ‘Fest vids also play a big part in the training but as I was already a heavy user, I’m cool with that.
Few things I liked about the program:
- Having a structured plan:
The 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.
- Flexibility to have fun:
Lee 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’s instruction would be as simple as “Saturday group ride – Balls out. Have fun!”
- CrankPunk Himself:
Lee is a good guy. Very funny. His Skype alone is worth the monthly training fee.
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’d been none & my max heart rate miraculously went up 5 beats. On the results side, I hit my target – getting Silver and Gold in the Singapore National Time Trial events .
CPCS gave me the extra 2% on top of what I already had but that 2% was the difference between 8th place and a podium.
I heartily recommend Crank Punk Training to all (unless you’re one of my local Singapore rivals)
I’ve been coaching Ian for just 5 weeks to date, and he was the first CPCS rider to claim a podium – and it was the top spot!
CPCS has helped me improve in a few different ways. I remember reading an article by Lee that really caused me to think about why I was depending on my power meter. I was obviously not getting better – a somewhat stagnant category 4 racer with no podiums to my name. So I sold my power meter and heart rate monitor and contacted Lee about coaching me and he agreed. Up to this point I had been self-coached. Lee coaches using PRE [Perceived Rate of Exertion] and this was in and of itself a liberating experience. Not relying on a number helped me to focus on the feel of the effort. Selling my power meter was one of the best things I’ve ever done to help me improve in cycling.
Lee also introduced SufferFest videos. I was excited to try something new but wasn’t exactly sure how these videos were going to help. After agonizing through one of them, I had my answer. I have never sweated so much! These helped me to focus even more intently on how, for example, a PRE 8 feels since there isn’t a whole lot to distract the mind on a trainer. Using these videos within the training plan really helped improve my overall fitness and knowledge of how far my body could go.
One of the first things Lee had me practice, both on the trainer and outdoors, was to pedal with a higher cadence than normal with my hands light on the bars. I was doubtful this would give me any significant gains but I did it anyway. Within a couple weeks I noticed a difference. I was more comfortable on the bike and I was able to apply pressure to the pedals through the entire pedal stroke giving me more power. I was amazed. Pedaling efficiency is one of the building blocks of improvement on the bike and Lee knew I needed to focus in this area.
He introduced me to the 40km TT. I had done only one TT of that distance and was completely unsure whether I’d be able to even finish it. This came along a few weeks into the training plan. He stressed pacing so that I didn’t blow up midway. So I went out and did my 40km TT and finished it. It gave me an incredible sense of accomplishment as well as a benchmark for future tests. Also, the fitness gains for me were significant. After a rest day, I went riding and felt incredibly strong. I kept looking at my speed and thinking the computer must be miscalibrated. This, for me, was another piece to the puzzle.
Now, all of these things added together gave me a very strong base but still there was the uncertainty of how I would respond to racing. The first race under CPCS was a disaster as far as the racing went. I got pulled after being lapped. The worst! However Lee used this as a learning tool. Over the next couple weeks we determined that my body works better in races when I’ve had a harder week leading up to the race. I had never done that before. Just another piece to the puzzle.
Finally, after a disappointing racing season, I had one left on my racing calendar. I felt good and my morale was high. I had a confidence in myself I hadn’t had before. It was a 35min Crit. I lined up with about 30 or so guys, most of whom had been finishing ahead of me in other races. The word was GO and I was in the zone. I kept hearing Lee’s voice in my head to stay calm and save the legs! So I stayed in the pack. A couple times someone would attack but the pack would chase them down. Finally the bell rang for the last lap. The pack nailed it and we were flying around the course one last time. “Stay in the slipstream”, I kept thinking. We hit the only hill on the course at about 400m to go. Strangely it didn’t seem hard. I marked a guy who I knew would be making a move. He started his sprint. I started mine and nearly dumped it in the grass! I regained my balance and saw that he was only a bike length or two ahead of me and going for the line. I put my head down and gave it everything I had and got the win!
So to say CPCS has helped me improve would be, I think, a drastic understatement.
[if you wish to contact Ian please let me know and i will pass your details to him]