How it Works
Before embarking on any training programme with TORQ, we strongly advise that you complete our Comprehensive Performance Package, at our dedicated training facility at TORQ Headquarters on the Shropshire/Powys Border. This involves attending a full day with us (09:00–17:30), where you will have the undivided attention of one of our experienced coaches. There is no obligation at all for you to sign up to one of our Support and Programming options if you decide to attend TORQ for the Comprehensive Performance Package. The experience alone will be hugely valuable and could be sufficient in itself to help you to move forward and rationalise your own training without any further assistance from us.
Rest assured, by spending a full day with us, you won’t simply leave with a print out of test data. Alongside an extensive fitness test, the day incorporates a strong educational component, where you will be encouraged to learn how and why you can improve your performance. We place a significant amount of value on face to face interaction with our clients so that we can gain a detailed understanding of your individual needs as a person and an athlete, which involves listening, understanding and making any recommendations crystal clear.
Below we've outlined what a typical day at our consultancy might involve if you opt for the Comprehensive Performance Package or you could just watch this video to get a feel for the day:
Information Gathering: We kick the day off by sitting down and gaining an understanding of your individual needs through completing a review of your training/racing history, self-evaluated strengths and weaknesses, future goals and the time you have available to dedicate to training.
Fitness Testing & Data Analysis: Using your bike, a lactate testing device and a power meter, we complete an extensive Performance Fitness Test. From this test, we can glean an indication of your current level of fitness, which firstly sets a benchmark for us to refer back to in the future (to confirm you've improved), but also it allows us to set detailed training zones so that we can optimise your training moving forward. This part of the day also incorporates a detailed analysis of your test data through our unique cloud-based training analysis platform.
After a shower and home cooked lunch, we then spend the afternoon covering a number of fundamental training topics including:
Training Theory: Fundamental to improving your fitness is having a detailed understanding of training theory. In this topic, we cover in detail how the training process works and how to manipulate elements of the training/recovery process to maximise your fitness gains and ensure that you are in the best possible condition when it counts.
Energy Systems: In order to develop an understanding of how to improve your fitness, it is also vital to understand how the body produces the power to turn the cranks. In this topic, we look at the various energy systems the body uses, relate them to the training zones we have established from the morning's test, and explain comprehensively how to develop each of these systems through targeted training.
Performance Nutrition: With this topic, we focus on the key elements of performance nutrition by considering the Macronutrients in our food (Protein, Carbohydrate, Fat and Water). We spend time educating you on how to eat properly from a general perspective as well as how to fuel your training and recovery to maximise your improvements. We also consider how you should approach your race/event day nutrition to ensure optimal performances.
Periodisation and Peaking: Here we look at how to structure your training in cycles so that you arrive at the races/events that you are aiming for in your best possible physical and psychological condition.
If geography prevents you from visiting TORQ HQ for the Comprehensive Performance Package, then there is the option to complete the key elements of the day over the Phone/Skype/FaceTime. Please contact us on firstname.lastname@example.org or phone us on 0344 332 0852 if you would like to discuss this option.
As previously mentioned, the information communicated through the Comprehensive Performance Package may be sufficient for you to 'go it alone' and make adjustments to your existing training programme without the need for any further structured support. The educational element of the day helps you to better understand the type of training to complete and how to structure your training; however, you won’t go away with a detailed training plan. For those looking to embark on a structured training plan, we offer a number of ongoing support and programming packages to suit your needs, which are detailed HERE.
The price for the Comprehensive Performance Package day is as follows: 1 athlete £300, 2 athletes £360, 3 athletes £420 (Maximum of 3 athletes in one day).
The price for a half-day re-test & evaluation is as follows: After you have completed our Comprehensive Performance Package, we then offer re-testing for those looking to monitor progress and re-establish updated training zones. This option takes half a day to complete with one person, but we can test up to 6 people per day (depending on the time of year/available daylight). During the re-test, we follow precisely the same testing protocol as we do during the Comprehensive Performance Package day, but we don’t cover the educational topics again. A fitness test and evaluation for one person takes half a day (3-4 hours) and costs £160, including all fitness testing consumables. If you would like to arrange group fitness testing, the rate is £160 + £60 per extra person. As explained above, we can test up to 6 people in one day, if we arrange an early start.
For further information/prices for ongoing support and programming options, click on the Support & Programming link.