3rd Place for Katie at British Nationals Gravel Champs
Britsh U23 Gravel Champ
for Adam and 7th Overall
9th Jess
Mens E123 Mountbattern Circuit Race
12th Place: Katie Scott as Cicle Classic National Round
1st Place: Travis at Exeter gravel race
National Win:
East Cleveland classic and national serries leader for Adam
5th Place:
Jess at British National MTB Matathon Champs
Podium for days:
Gold, Silver, Bronze for Adam in Peaks 2 Day stage race.
Unlock Your Athletic Potential
CYCLING.RUNNING.
TRIATHLON.STRENGTH.
RECOVERY.NUTRITION
Qdos
COACHING
QUALITY | DATA-DRIVEN |
OPTIMISED | SUSTAINABLE
Unlock Your Athletic Potential
CYCLING.RUNNING.
TRIATHLON.STRENGTH.
RECOVERY.NUTRITION
Qdos
COACHING
QUALITY | DATA-DRIVEN |
OPTIMISED | SUSTAINABLE
Unlock Your Athletic Potential
CYCLING.RUNNING.
TRIATHLON.STRENGTH.
RECOVERY.NUTRITION
Qdos
COACHING
QUALITY | DATA-DRIVEN |
OPTIMISED | SUSTAINABLE
Holistic Coaching Where Science, Experience, and Personalisation Meet.
Personalised coaching that goes far beyond just setting workouts.
Join
Join
Our Coaching Framework
Personalisation and Adaptability at the Core of Our Approach!
Athlete Performance Target
Understand You
Understand Goal Demands
Weekly Training Update
Training
Plan
External
Load
Internal
Load
Fitness
Changes
Fatigue
Training
Outcomes
Performance Outcomes
Every Step Monitored, Evaluated, and Optimised for Your Success
Your Body Evolves Constantly.
Your Training Should Too.
Our Coaching Framework
Personalisation and Adaptability at the Core of Our Approach!
Athlete Performance
Target
Understand You
Understand
Goal Demands
Weekly Training
Update
Training Plan
External Load
Internal Load
Fitness
Changes
Fatigue
Training Outcomes
Performance
Outcomes
Every Step Monitored, Evaluated, and Optimised for Your Success
Your Body Evolves Constantly.
Your Training Should Too.
Our Coaching Framework
Personalisation and Adaptability at the Core of Our Approach!
Athlete Performance Target
Understand You
Understand Goal Demands
Weekly Training Update
Training Plan
External Load
Internal Load
Fitness
Changes
Fatigue
Training Outcomes
Performance Outcomes
Every Step Monitored, Evaluated, and Optimised for Your Success
Your Body Evolves Constantly.
Your Training Should Too.
What They Say.
What They Say.
What They Say.
Adam
Road, Gravel
"The training they set is flexible with my work and lifestyle and makes it a lot less stressful"
Read More
Katie
Road, CX, Gravel, MTB
"There is alot more to it than just training sessions and numbers, the holistic support is truely unique"
Read More
Travis
Gravel
"They genuinely care about my performance and well-being."
Read More
Jess
Road, MTB
"Sweet spot and training based on FTP never worked for me. Discovering how my body worked suddenly transformed my training."
Read More
Matty
Road
"concentrate on what matters, keeping my training purposeful and simple"
Read More
Paul
MTB
“Those who know, do. Those that understand teach.” With Jess I have both, teacher and do’er
Read More
Adam
Road, Gravel
"The training they set is flexible with my work and lifestyle and makes it a lot less stressful"
Read More
Katie
Road, CX, Gravel, MTB
"There is alot more to it than just training sessions and numbers, the holistic support is truely unique"
Read More
Travis
Gravel
"They genuinely care about my performance and well-being."
Read More
Jess
Road, MTB
"Sweet spot and training based on FTP never worked for me. Discovering how my body worked suddenly transformed my training."
Read More
Matty
Road
"concentrate on what matters, keeping my training purposeful and simple"
Read More
Paul
MTB
“Those who know, do. Those that understand teach.” With Jess I have both, teacher and do’er
Read More
Adam
Road, Gravel
"The training they set is flexible with my work and lifestyle and makes it a lot less stressful"
Read More
Katie
Road, CX, Gravel, MTB
"There is alot more to it than just training sessions and numbers, the holistic support is truely unique"
Read More
Travis
Gravel
"They genuinely care about my performance and well-being."
Read More
Jess
Road, MTB
"Sweet spot and training based on FTP never worked for me. Discovering how my body worked suddenly transformed my training."
Read More
Matty
Road
"concentrate on what matters, keeping my training purposeful and simple"
Read More
Paul
MTB
“Those who know, do. Those that understand teach.” With Jess I have both, teacher and do’er
Read More
Common Questions
What equipment do I need
A heart rate monitor is considered minimum. It is possible to coach without it, however, it will be difficulty to safely stress the body without one. Having power isnt a must, but allows us to be more specific with the key and targetted sessions. Even an indoor trainier with power will be really helpful when doing key sessions
How does the coaching work
We create an account of Intervals.icu. Connect you strava and other devices which will then capture the historical training. We then arrange our first call to get to know each other and make a plan
Is there an start-up fee?
Nope. Due to our set-up and expertise its easy for us to get you going.
What if I can't do my training
Exactly, training and coaching is pointless if it can't be adapted. Our phiilosopy is all about companionship and therefore adaptability. We are available for contact every day to make adjustments. We only put a week of training up, because a plan longer than that will be out of date and not suitable for you.
Are you the right coach for me?
Yes!
I think I am talented
Great! Get in touch and we will try add you to our talent development programme
Common Questions
What equipment do I need
A heart rate monitor is considered minimum. It is possible to coach without it, however, it will be difficulty to safely stress the body without one. Having power isnt a must, but allows us to be more specific with the key and targetted sessions. Even an indoor trainier with power will be really helpful when doing key sessions
How does the coaching work
We create an account of Intervals.icu. Connect you strava and other devices which will then capture the historical training. We then arrange our first call to get to know each other and make a plan
Is there an start-up fee?
Nope. Due to our set-up and expertise its easy for us to get you going.
What if I can't do my training
Exactly, training and coaching is pointless if it can't be adapted. Our phiilosopy is all about companionship and therefore adaptability. We are available for contact every day to make adjustments. We only put a week of training up, because a plan longer than that will be out of date and not suitable for you.
Are you the right coach for me?
Yes!
I think I am talented
Great! Get in touch and we will try add you to our talent development programme
Common Questions
What equipment do I need
A heart rate monitor is considered minimum. It is possible to coach without it, however, it will be difficulty to safely stress the body without one. Having power isnt a must, but allows us to be more specific with the key and targetted sessions. Even an indoor trainier with power will be really helpful when doing key sessions
How does the coaching work
We create an account of Intervals.icu. Connect you strava and other devices which will then capture the historical training. We then arrange our first call to get to know each other and make a plan
Is there an start-up fee?
Nope. Due to our set-up and expertise its easy for us to get you going.
What if I can't do my training
Exactly, training and coaching is pointless if it can't be adapted. Our phiilosopy is all about companionship and therefore adaptability. We are available for contact every day to make adjustments. We only put a week of training up, because a plan longer than that will be out of date and not suitable for you.
Are you the right coach for me?
Yes!
I think I am talented
Great! Get in touch and we will try add you to our talent development programme
What We Offer.
What We Offer.
What We Offer.
Qdos Coaching for Athletes
Expert coaching tailored to how you want to receive it. The same quality coaching experience delivered in a way that fits your lifestyle, preferences, and goals.
All Plans Include These Core Qdos Benefits
Advanced Physiological Profiling
Complete aerobic and anaerobic performance profiles that go well beyond just FTP to optimize your training.
Educational Approach
We teach you why we're doing what we're doing, empowering you to become a more informed and independent athlete.
Personalised Specificity
Training plans with clear connections to the physiological adaptations we're targeting for your specific goals.
Comprehensive Support
Full support for strength, nutrition, psychology, and data interpretation to ensure holistic athlete development.
Race & Event Strategy
Detailed planning, pacing strategies, and post-event analysis for competitive performance optimization.
QDOS Community
Access to our community of athletes and regular coaching insights to expand your knowledge.
All Plans Include These Core Qdos Benefits
Advanced Physiological Profiling
Complete aerobic and anaerobic performance profiles that go well beyond just FTP to optimize your training.
Educational Approach
We teach you why we're doing what we're doing, empowering you to become a more informed and independent athlete.
Personalised Specificity
Training plans with clear connections to the physiological adaptations we're targeting for your specific goals.
Comprehensive Support
Full support for strength, nutrition, psychology, and data interpretation to ensure holistic athlete development.
Race & Event Strategy
Detailed planning, pacing strategies, and post-event analysis for competitive performance optimization.
QDOS Community
Access to our community of athletes and regular coaching insights to expand your knowledge.
All Plans Include These Core Qdos Benefits
Advanced Physiological Profiling
Complete aerobic and anaerobic performance profiles that go well beyond just FTP to optimize your training.
Educational Approach
We teach you why we're doing what we're doing, empowering you to become a more informed and independent athlete.
Personalised Specificity
Training plans with clear connections to the physiological adaptations we're targeting for your specific goals.
Comprehensive Support
Full support for strength, nutrition, psychology, and data interpretation to ensure holistic athlete development.
Race & Event Strategy
Detailed planning, pacing strategies, and post-event analysis for competitive performance optimization.
QDOS Community
Access to our community of athletes and regular coaching insights to expand your knowledge.
Pay As You Go
£29
/check-in
On-Demand Coaching
Get expert coaching whenever you need it, with no ongoing commitment. Each check-in provides you with an updated training block to follow.
QDOS Unique Benefits
On-demand coaching
Get what you want, when you want
+ View More
For Athletes Thinking
" I train with a group but feel lost on my solo training days "
" I need expert advice but can't commit to a full-time coach right now "
" I'm overwhelmed trying to figure out which training sessions will actually make me faster "
Flexible coaching with expert guidance without a monthly commitment
Breakthrough
£49
/month
Revolutionary Package
A revolutionary coaching package designed to remove all barriers to professional coaching. Get consistent support and guidance at a price that makes the decision effortless.
QDOS Unique Benefits
Regular coaching calls bi-weekly
Fully Personalized Training Plan
Bi-weekly plan updates based on your feedback and progress
Unlimited support and contact
+ View More
For Athletes Thinking
" I've always wanted a coach but couldn't justify the typical cost "
" I want to improve my sportive performance and enjoyment "
" I'm looking for structure and accountability in my training "
" I've plateaued with self-coaching and need expert guidance "
Consistent coaching for athletes who enjoy the iterative process
Performance
£120
/month
Performance Focused
Intensive coaching support for competitive and performance-focused athletes. This delivers everything you need to maximize your potential.
QDOS Unique Benefits
Weekly coaching calls to go through last week's training and plan the upcoming week
Unlimited calls, plan adjustments, support and contact
Deeper coach-athlete relationship building
+ View More
For Athletes Thinking
" I want to feel like I have a coaching team in my corner, always available when I need support "
" I'm training for an important event and want to maximise my training "
" I want a coach who understands my individualised responses to different training stimuli "
" I want a coaching team that addresses all aspects of my performance "
Consistent coaching for athletes who enjoy the iterative process
Partnership
Qdos Athlete
Partner Up
Become a Qdos Athlete. Create a partnership were we help each other grow and reach both our goals.
QDOS Unique Benefits
All monthly package features at reduced cost
Mutually beneficial relationship
+ View More
For Athletes Thinking
" I've always wanted a coach but couldn't justify the typical cost "
" I want to improve my sportive performance and enjoyment "
" I'm looking for structure and accountability in my training "
" I've plateaued with self-coaching and need expert guidance "
For athletes looking to work together to grow together
Pay As You Go
£29
/check-in
On-Demand Coaching
Get expert coaching whenever you need it, with no ongoing commitment. Each check-in provides you with an updated training block to follow.
QDOS Unique Benefits
On-demand coaching
Get what you want, when you want
+ View More
For Athletes Thinking
" I train with a group but feel lost on my solo training days "
" I need expert advice but can't commit to a full-time coach right now "
" I'm overwhelmed trying to figure out which training sessions will actually make me faster "
Flexible coaching with expert guidance without a monthly commitment
Breakthrough
£49
/month
Revolutionary Package
A revolutionary coaching package designed to remove all barriers to professional coaching. Get consistent support and guidance at a price that makes the decision effortless.
QDOS Unique Benefits
Regular coaching calls bi-weekly
Fully Personalized Training Plan
Bi-weekly plan updates based on your feedback and progress
Unlimited support and contact
+ View More
For Athletes Thinking
" I've always wanted a coach but couldn't justify the typical cost "
" I want to improve my sportive performance and enjoyment "
" I'm looking for structure and accountability in my training "
" I've plateaued with self-coaching and need expert guidance "
Consistent coaching for athletes who enjoy the iterative process
Performance
£120
/month
Performance Focused
Intensive coaching support for competitive and performance-focused athletes. This delivers everything you need to maximize your potential.
QDOS Unique Benefits
Weekly coaching calls to go through last week's training and plan the upcoming week
Unlimited calls, plan adjustments, support and contact
Deeper coach-athlete relationship building
+ View More
For Athletes Thinking
" I want to feel like I have a coaching team in my corner, always available when I need support "
" I'm training for an important event and want to maximise my training "
" I want a coach who understands my individualised responses to different training stimuli "
" I want a coaching team that addresses all aspects of my performance "
Consistent coaching for athletes who enjoy the iterative process
Partnership
Qdos Athlete
Partner Up
Become a Qdos Athlete. Create a partnership were we help each other grow and reach both our goals.
QDOS Unique Benefits
All monthly package features at reduced cost
Mutually beneficial relationship
+ View More
For Athletes Thinking
" I've always wanted a coach but couldn't justify the typical cost "
" I want to improve my sportive performance and enjoyment "
" I'm looking for structure and accountability in my training "
" I've plateaued with self-coaching and need expert guidance "
For athletes looking to work together to grow together
Pay As You Go
£29
/check-in
On-Demand Coaching
Get expert coaching whenever you need it, with no ongoing commitment. Each check-in provides you with an updated training block to follow.
QDOS Unique Benefits
On-demand coaching
Get what you want, when you want
+ View More
For Athletes Thinking
" I train with a group but feel lost on my solo training days "
" I need expert advice but can't commit to a full-time coach right now "
" I'm overwhelmed trying to figure out which training sessions will actually make me faster "
Flexible coaching with expert guidance without a monthly commitment
Breakthrough
£49
/month
Revolutionary Package
A revolutionary coaching package designed to remove all barriers to professional coaching. Get consistent support and guidance at a price that makes the decision effortless.
QDOS Unique Benefits
Regular coaching calls bi-weekly
Fully Personalized Training Plan
Bi-weekly plan updates based on your feedback and progress
Unlimited support and contact
+ View More
For Athletes Thinking
" I've always wanted a coach but couldn't justify the typical cost "
" I want to improve my sportive performance and enjoyment "
" I'm looking for structure and accountability in my training "
" I've plateaued with self-coaching and need expert guidance "
Consistent coaching for athletes who enjoy the iterative process
Performance
£120
/month
Performance Focused
Intensive coaching support for competitive and performance-focused athletes. This delivers everything you need to maximize your potential.
QDOS Unique Benefits
Weekly coaching calls to go through last week's training and plan the upcoming week
Unlimited calls, plan adjustments, support and contact
Deeper coach-athlete relationship building
+ View More
For Athletes Thinking
" I want to feel like I have a coaching team in my corner, always available when I need support "
" I'm training for an important event and want to maximise my training "
" I want a coach who understands my individualised responses to different training stimuli "
" I want a coaching team that addresses all aspects of my performance "
Consistent coaching for athletes who enjoy the iterative process
Partnership
Qdos Athlete
Partner Up
Become a Qdos Athlete. Create a partnership were we help each other grow and reach both our goals.
QDOS Unique Benefits
All monthly package features at reduced cost
Mutually beneficial relationship
+ View More
For Athletes Thinking
" I've always wanted a coach but couldn't justify the typical cost "
" I want to improve my sportive performance and enjoyment "
" I'm looking for structure and accountability in my training "
" I've plateaued with self-coaching and need expert guidance "
For athletes looking to work together to grow together
QDOS Coaching Packages Comparison
Compare our coaching solutions designed to meet you exactly where you are in your athletic journey — whether you need occasional guidance, structured progression, or comprehensive performance development.
| Feature | Pay As You Go £30/check-in | Exclusive Breakthrough Coaching£49/month Limited spots available | Performance Coaching £120/month |
|---|---|---|---|
Results & ROI | |||
| Results Guarantee | Targeted improvements in specific areas | Measurable progression aligned with your individual adaptation patterns | Comprehensive development across physical, tactical, and technical domains |
| Typical Improvements | Better consistency, balance and understanding of training | Faster sportives, improved confidence, structured progression | Peak race-day performance, all year round perfromance, optimal recovery, advanced understanding |
| Training Effectiveness | Eliminate guesswork with targeted expert guidance when you need it | Structured progression replaces months of trial-and-error through our evidence-based approach | Comprehensive team-based coaching delivers years of accelerated development and advanced skill acquisition |
| Best For | Occasional guidance, flexible schedules | Sportive riders, structured training beginners | Seasoned add competative athletes, serious performance goals |
Training & Planning | |||
| Coaching Approach | Targeted guidance for specific needs when you need it | Structured progression focusing on fundamentals and consistency | Deep physiological understanding to find your unique performance boundaries |
| Training Design | Foundational plans with appropriate volume and distribution | Personalized training blocks building consistent adaptation | Personalised training weeks and sessions maximizing your individual response patterns |
| Plan Adaptability | Updates available at scheduled check-ins | Bi-weekly refinements based on ongoing feedback and progress | Continuous optimization with priority adjustments for rapid adaptation |
| Data Integration | Essential metrics review with actionable insights | Comprehensive analysis across training, recovery, and lifestyle factors | Advanced multi-system analysis with individual adaptation tracking and predictive modeling |
| Female-Specific Support | Individualized cycle-aware training adaptations | Individualized cycle-aware training adaptations | Comprehensive physiological optimization across all cycle phases |
Communication & Support | |||
| Coach Communication | During check-in sessions only | Bi-Weekly check-in calls | Weekly check-in calls |
| Text/Email Support | Limited | Standard (48-hour response) | Priority (24-hour guarantee) |
| Pre-Event Support | Available as a dedicated check-in | Basic pre-event guidance | Comprehensive race strategy + race-day support |
Analysis & Feedback | |||
| Performance Analysis | Targeted session analysis during check-ins | Regular progress assessment with adaptation pattern identification | Continuous developmental feedback with deep exploration of physiological responses |
| Adaptation Insights | Basic response patterns identified during check-ins | Regular analysis of how your body responds to training stimuli | Comprehensive understanding of your unique physiological responses with detailed adaptation mapping |
Additional Benefits | |||
| Athlete Education | Basic training principles during check-ins | Regular knowledge-building with training science explanations | Comprehensive coaching methodology transfer |
| Athlete Empowerment | Foundational understanding of training principles | Growing self-awareness and training knowledge | Deep understanding of personal physiology and training response |
| Nutrition Guidance | General recommendations | Basic fueling strategy | Personalized nutrition planning |
Terms & Availability | |||
| Commitment | No commitment | 1-month minimum | 1-month minimum |
| Pricing | £30 per check-in session | £49/month (£1.63/day) | £120/month (£4/day) |
Not sure which package is right for you?Book a free 15-minute consultation call
Who We Are.
Who We Are.
Who We Are.
Meet The Expert Coaching Team
Diverse team of specialists bringing together science, experience, and passion to help you achieve your athletic goals
Ifan
Head Coach
The Sports Scientist
Expert in exercise physiology and endurance coaching
Applies cutting-edge scientific principles to optimize your training, tailored to your goals and constraints
Stays at the forefront of sports science research, integrating the latest findings into coaching practices
Dr Jamie
Performance Analyst
The Performnance Hunter
Masters the art of translating complex data into actionable insights for athletes
Bringing advanced technical expertise to athletic performance analysis
Former cyclist with hands-on experience in various training methods and technologies
Jessica
Racing Coach
The Pro
Brings real-world experience from professional peloton to your training
Deep understanding of the unique needs and challenges faced by female athletes
Qualified personal trainer and sports scientist
Meet The Expert Coaching Team
Diverse team of specialists bringing together science, experience, and passion to help you achieve your athletic goals
Ifan
Head Coach
The Sports Scientist
Expert in exercise physiology and endurance coaching
Applies cutting-edge scientific principles to optimize your training, tailored to your goals and constraints
Stays at the forefront of sports science research, integrating the latest findings into coaching practices
Dr Jamie
Performance Analyst
The Performnance Hunter
Masters the art of translating complex data into actionable insights for athletes
Bringing advanced technical expertise to athletic performance analysis
Former cyclist with hands-on experience in various training methods and technologies
Jessica
Racing Coach
The Pro
Brings real-world experience from professional peloton to your training
Deep understanding of the unique needs and challenges faced by female athletes
Qualified personal trainer and sports scientist
Meet The Expert Coaching Team
Diverse team of specialists bringing together science, experience, and passion to help you achieve your athletic goals
Ifan
Head Coach
The Sports Scientist
Expert in exercise physiology and endurance coaching
Applies cutting-edge scientific principles to optimize your training, tailored to your goals and constraints
Stays at the forefront of sports science research, integrating the latest findings into coaching practices
Dr Jamie
Performance Analyst
The Performnance Hunter
Masters the art of translating complex data into actionable insights for athletes
Bringing advanced technical expertise to athletic performance analysis
Former cyclist with hands-on experience in various training methods and technologies
Jessica
Racing Coach
The Pro
Brings real-world experience from professional peloton to your training
Deep understanding of the unique needs and challenges faced by female athletes
Qualified personal trainer and sports scientist
How It Works.
How It Works.
How It Works.
First.
Understand You
What and how have you done it?
Join Up: connect and share training, recovery, HRV and other data.
Meet Up: talk through previous training.
Establish: your strengths and weaknesses.
Then.
Understand Your Goals
What do you want to do and what will it take?
What do you want to achieve: Both short-term and long-term?
Understanding the demands: To achieve your goals based on your unique physiology
Develop your path forward: What it takes to reach your goals
Next.
Make A Plan
How are we going to get there?
Key Sessions: Targeted workouts purely focused on enhancing your physiological performance
Block Periodization: Optimized progress with concentrated, goal-specific training cycles
Polarised Training: Maximise gains by avoiding mixed-intensity workouts
Now To You.
Do Some Training
You do this bit, we monitor and cheer you on.
Apply External Load: Push your limits - Speed, Distance, Power
Track Internal Load: Listen to your body - Heart Rate, Recovery, Adaptation
Monitor Subjective Load: Tune into yourself - Effort, Mood, Motivation
Lets Talk About It.
Weekly Updates
Weekly Call to Maximise Personalisation.
Adapt training: to changes in progression, fatigue, sleep, life-demands
Ensure Goldilocks Load: Optimise session stress - not too much, not too little, but just right
Education: Understand what you're doing and why, at all times
And Then.
Achieve
Prepare and Achieve your Goals.
Event Planning: Course analysis, pacing strategies, and nutrition plans
Event-Day Interventions: On-the-spot strategies to enhance performance
Go Go GGGOOOOOO!
Rest, Re-Evaluate and Go Again!
First.
Understand You
What and how have you done it?
Join Up: connect and share training, recovery, HRV and other data.
Meet Up: talk through previous training.
Establish: your strengths and weaknesses.
Then.
Understand Your Goals
What do you want to do and what will it take?
What do you want to achieve: Both short-term and long-term?
Understanding the demands: To achieve your goals based on your unique physiology
Develop your path forward: What it takes to reach your goals
Next.
Make A Plan
How are we going to get there?
Key Sessions: Specific sessions that purely focus on improving physiology
Polarised: Avoid the blunting effect my mixing pathways during training
Block Periodisation: To maximise improvements in key physiological areas.
Now To You.
Do Some Training
You do this bit, we monitor and cheer you on.
Apply External Load: Push your limits - Speed, Distance, Power
Track Internal Load: Listen to your body - Heart Rate, Recovery, Adaptation
Monitor Subjective Load: Tune into yourself - Effort, Mood, Motivation
Lets Talk About It.
Weekly Updates
Weekly Call to Maximise Personalisation.
Adapt training: to changes in progression, fatigue, sleep, life-demands
Ensure Goldilocks Load: Optimise session stress - not too much, not too little, but just right
Education: Understand what you're doing and why, at all times
And Then.
Achieve
Prepare and Achieve your Goals.
Planing: course analysis, pacing stratergies and nutrition plan.
Interventions: On the day interventions to improve performace for the event
Go Go GGGOOOOOO!
Rest, Re-Evaluate and Go Again!
First.
Understand You
What and how have you done it?
Join Up: connect and share training, recovery, HRV and other data.
Meet Up: talk through previous training.
Establish: your strengths and weaknesses.
Then.
Understand Your Goals
What do you want to do and what will it take?
What do you want to achieve: Both short-term and long-term?
Understanding the demands: To achieve your goals based on your unique physiology
Develop your path forward: What it takes to reach your goals
Next.
Make A Plan
How are we going to get there?
Key Sessions: Specific sessions that purely focus on improving physiology
Polarised: Avoid the blunting effect my mixing pathways during training
Block Periodisation: To maximise improvements in key physiological areas.
Now To You.
Do Some Training
You do this bit, we monitor and cheer you on.
Apply External Load: Push your limits - Speed, Distance, Power
Track Internal Load: Listen to your body - Heart Rate, Recovery, Adaptation
Monitor Subjective Load: Tune into yourself - Effort, Mood, Motivation
Lets Talk About It.
Weekly Updates
Weekly Call to Maximise Personalisation.
Adapt training: to changes in progression, fatigue, sleep, life-demands
Ensure Goldilocks Load: Optimise session stress - not too much, not too little, but just right
Education: Understand what you're doing and why, at all times
And Then.
Achieve
Prepare and Achieve your Goals.
Planing: course analysis, pacing stratergies and nutrition plan.
Interventions: On the day interventions to improve performace for the event
Go Go GGGOOOOOO!
Rest, Re-Evaluate and Go Again!
How We Think
How We Think
How We Think
Why Choose Qdos?
Weekly Virtual Catch-Ups: The Heart of Our Service
The Key to Sustainable Success: Nurturing every aspect of what makes you an athlete
Completing workouts is just one aspect of improving athletic performance
And
Devices are only provide a limited viewpoint of what is going on.
The weekly call allows us to talk about everything else that isn't captured by your heart rate monitor … which is ALOT!
Subjective holds the secrets: By truly understand how you body responds and adapts outside of the workouts we are able to take personalisation to the next level. Allowing us to provide the training that stresses the body in a sustainable way.
Provide interventions other than just workouts: Work on all aspects of your athletic lifestyle, by tackling one at a time with which ever one is holding you back the most.
Are you training or are you just suffering? Pain does not mean gain. Yes you may have completed that session, so the data looks OK, but did you reach the right type of failure to cause adaptations?
Continuous improvement: For us! As we discover more about how you perform and progress, we can improve on the delivery of our coaching
Weekly Virtual Catch-Ups: The Heart of Our Service
The Key to Sustainable Success: Nurturing every aspect of what makes you an athlete
Completing workouts is just one aspect of improving athletic performance
And
Devices are only provide a limited viewpoint of what is going on.
The weekly call allows us to talk about everything else that isn't captured by your heart rate monitor … which is ALOT!
Subjective holds the secrets: By truly understand how you body responds and adapts outside of the workouts we are able to take personalisation to the next level. Allowing us to provide the training that stresses the body in a sustainable way.
Provide interventions other than just workouts: Work on all aspects of your athletic lifestyle, by tackling one at a time with which ever one is holding you back the most.
Are you training or are you just suffering? Pain does not mean gain. Yes you may have completed that session, so the data looks OK, but did you reach the right type of failure to cause adaptations?
Continuous improvement: For us! As we discover more about how you perform and progress, we can improve on the delivery of our coaching
Weekly Virtual Catch-Ups: The Heart of Our Service
The Key to Sustainable Success: Nurturing every aspect of what makes you an athlete
Completing workouts is just one aspect of improving athletic performance
And
Devices are only provide a limited viewpoint of what is going on.
The weekly call allows us to talk about everything else that isn't captured by your heart rate monitor … which is ALOT!
Subjective holds the Secrets: By truely understand how you body responds and adapts outside of the workouts we are able to take personalisation to the next level. Allowing us to provide interventions that truely support you.
Provide interventions other than just workouts: Work on all aspects of your athletic lifestyle
Are you training or are you just suffering? Pain does not mean gain. Yes you may have completed that session, so the data looks OK, but did you reach the right type of failure to cause adaptations?
Continuous improvement: For us! As we discover more about how you perform and progress, we can improve on the delivery of our coaching
Training Specificity: Targeted for Adaptation
Workouts that stress the body in the right way, rather than for looking heroic on Strava.
Your body has multiple ways of performing
therefore
You need to be targeted to stress the right system in the right way.
Send a clear signal to the body for what to improve by applying a high and specific stress on that particular system… Don't send mixed messaging.
Polarised / Pyramidal Training: Avoid the blunting effect in sweetspot and threshold training by targeting the aerobic and anaerobic systems directly.
Periodisation: periods/blocks of specific training focus to target a key physiological or event-specific demands that helps directly build towards your goals
Failure is good: at the right time and in the right way as we then know we have pushed the body to new places. However, this is impossible without constant feedback of how the sessions are going to ensure the failure mode is due to the system being stress and not due to other factors such as lack of food, or lack of sleep
Training Specificity: Targeted for Adaptation
Workouts that stress the body in the right way, rather than for looking heroic on Strava.
Your body has multiple ways of performing
therefore
You need to be targeted to stress the right system in the right way.
Send a clear signal to the body for what to improve by applying a high and specific stress on that particular system… Don't send mixed messaging.
Polarised / Pyramidal Training: Avoid the blunting effect in sweetspot and threshold training by targeting the aerobic and anaerobic systems directly.
Periodisation: periods/blocks of specific training focus to target a key physiological or event-specific demands that helps directly build towards your goals
Failure is good: at the right time and in the right way as we then know we have pushed the body to new places. However, this is impossible without constant feedback of how the sessions are going to ensure the failure mode is due to the system being stress and not due to other factors such as lack of food, or lack of sleep
Training Specificity: Targeted for Adaptation
Workouts that stress the body in the right way, rather than for looking heroic on Strava.
Your body has multiple ways of performing
therefore
You need to be targeted to stress the right system in the right way.
Send a clear signal to the body for what to improve by applying a high and specific stress on that particular system… Don't send mixed messaging.
Polarised / Pyramidal Training: Avoid the blunting effect in sweetspot and threshold training by targeting the aerobic and anaerobic systems directly.
Subjective holds the Secrets: By truely understand how you body responds and adapts outside of the workouts we are able to take personalisation to the next level. Allowing us to provide interventions that truely support you.
Provide interventions other than just workouts: Work on all aspects of your athletic lifestyle
A Different Approach to Coaching
Moving beyond oversimplified methods to truly personalized training
Our Approach
Traditional Coaching
Complete Performance Profile
We analyze your full "power battery"
from sprint to endurance capabilities
✓ Personalized intensity zones
Single Number Focus (FTP)
Your entire fitness reduced to
one number that misses key details
✗ Generic percentage-based zones
Clear Signal Training
Distinct easy and hard workouts that
send clear signals to your body
✓ Better recovery & adaptation
Middle-Ground Intensity
Constant "moderate" intensity that
creates chronic fatigue over time
✗ Training that feels hard but lacks results
Education & Understanding
We explain WHY each workout works
so you understand your training
✓ You become a better, smarter athlete
Just Follow The Plan
Do what you're told without
understanding the purpose
✗ Dependent on coach forever
QDOS Coaching.
Qdos Coaching.
QDOS Coaching.
Get In Touch
