The Power of Coaching: How Experts Elevate Your Cycling Training

Words by James Ion - Photography provided by Train with Us & ANCH

When most people think of a cycling coach, they envision someone who merely creates training plans and instructs athletes on what to do. But the reality is far more complex. Behind every structured workout is a deep well of research, analysis, and problem-solving that helps cyclists achieve their goals. A good coach isn’t just about prescribing intervals—it’s about understanding the individual, their needs, and how to optimise training for both performance and sustainability.

We spoke with cycling coaches Kate Macleod and Toms Flaksis to get an inside look at what really goes on behind the scenes and how their expertise can make a difference in an athlete’s journey.

Beyond the Training Plan

Coaching goes far beyond prescribing workouts. Kate Macleod emphasises that every athlete is unique, requiring tailored approaches. "It depends on the client, but I do a lot of research on specific topics that come up," she explains. "For example, one of my clients was told she was prediabetic, and we were confused because she’s fit, active, and not overweight. So I had to dig deeper to understand how I could help."

While Macleod isn’t a medical professional, she works to educate her clients and adapt their nutrition and training plans to their unique physiology. "Her doctor told her to stop eating carbs and put her on a waiting list for medication. But she didn’t want to go that route. Since we had already adjusted her diet for menopause, we realised those same principles could help her manage her blood sugar levels. We also got her a glucose monitor to better understand how her body responds to different foods."

Beyond specialised cases, Macleod spends time researching race conditions, optimising nutrition strategies, and keeping up with the latest sports science to help her clients train smarter. She also monitors training data to ensure athletes are fueling properly. "There’s a bit of detective work involved," she says. "I can see when training and nutrition aren’t aligning, and that helps me guide clients in the right direction."

Making Sense of Data

Data is a cornerstone of modern training, but Toms Flaksis believes in using it wisely. "Lately, I’ve been working with athletes to step away from data when it’s not helping them. Too much information can be overwhelming and even demotivating."

Instead of obsessing over every metric, Flaksis focuses on identifying meaningful patterns. "When I look at data, I compare past performance with current trends to figure out what needs to be done moving forward. It’s about using the right data to predict future performance and refine training plans."

Some metrics immediately impact the next day’s training, while others provide a long-term roadmap. "You have to decide what actually matters," Flaksis says. "A few years ago, everyone was obsessed with left/right power balance, but now no one talks about it—except for injury rehab. The key is filtering out the noise and focusing on what helps the athlete improve."

He also highlights the importance of subjective feedback. "Data is great, but it doesn’t tell the whole story. If an athlete’s numbers are great but they’re feeling awful, something needs to change. The best results come from combining numbers with real-world experience."

Managing Motivation and Mental Fatigue

Physical training isn’t the only challenge—coaches also help athletes navigate the mental side of cycling. Macleod sees this firsthand with her clients. "Sometimes, training becomes another to-do list item, or food becomes the one thing that makes them feel in control. If that’s the case, a strict plan isn’t the answer. Flexibility is key."

She works with clients to adjust their plans based on stress levels and life demands. "If work stress makes high-intensity training too difficult, we might shift those sessions. If someone stress-eats after late-night work sessions, we create an 'emergency snack pack' so they have better options. It’s about adapting rather than forcing a rigid approach."

Flaksis takes a similar view when it comes to motivation. "I believe people need a mission—something to work toward. Especially for men, having a tangible goal creates a sense of purpose and confidence."

He has seen how structured training influences other areas of life. "Students who train tend to be more productive. If they have four hours of free time, they might waste it. But if they train for an hour, they use the rest of their time more efficiently."

For many athletes, training isn’t just about fitness—it’s about having something to strive for. "People stay in coaching because they always have a new challenge to tackle. Whether it’s a race, a new discipline, or just getting better, training gives life more meaning."

The Art of Personalisation

One of the biggest advantages of coaching is the level of personalisation it brings. Macleod stresses the importance of understanding an athlete’s lifestyle outside of training. "You can’t just say, ‘Ride 20 hours a week’ if they have a full-time job, kids, and other commitments. The plan has to fit their reality."

Similarly, Flaksis adapts training plans to fit individual strengths and weaknesses. "Some riders thrive on volume, while others need intensity. And then you have riders who need more off-the-bike work—strength training, mobility, even just more sleep. That’s where coaching makes a real difference."

Why Coaching Matters

Cycling coaches do far more than plan workouts. They analyse data, conduct research, adjust training based on life stressors, and keep athletes motivated. Whether managing nutrition, making sense of performance metrics, or helping cyclists overcome mental barriers, a good coach provides guidance that goes beyond numbers on a screen.

As Macleod puts it, "Everything in training is a phase. The key is focusing on what can be done in the moment, given time, energy, and mental state." And with a coach’s expertise, athletes can make the most of every phase, turning setbacks into learning experiences and goals into achievements.

Train With Us: The New Coaching Platform by Kate and Toms

Kate and Toms are combining their knowledge and launching a new coaching community called Train With Us. They aim to make coaching available and affordable to everyone and foster results through the community.

Kate and Toms noticed that everyone seems to want a coach these days. At the same time, many people are training alone, and that sense of community, while not disappearing, has certainly changed. In places like Spain, the community spirit is still very much alive, but in the Baltic countries, there are not many, if any, easily accessible places where cyclists can find and train with like-minded people.

Previously, if you wanted to join a group, you had to be invited into a private Facebook Messenger group with just 20 people. It wasn’t open to everyone. Kate and Toms have seen how much community impacts training, enjoyment, and life in general. With more people working remotely, they have more time to train, but often still end up doing it alone. Training is simply more enjoyable when shared with others and when adventures are part of it.

Beyond that, many people are trying to train like full-time athletes while juggling full-time jobs, leading to burnout. They struggle to balance training with their personal lives. That is why they wanted to create a group training environment where people follow similar plans, support each other, and train together, both online and in person.

With their expertise, Toms in cycling coaching and Kate in nutrition, they saw an opportunity to bring both elements together. Many cyclists only have a coach for their on-the-bike training, but nutrition is just as crucial. Food has a huge impact on performance and overall well-being. By combining their knowledge and leveraging group coaching, they can help more people in a structured, sustainable way.

What Makes Train With Us Different?

At its core, Train With Us is a structured training group that combines traditional coaching plans with nutrition guidance in a group setting. It’s more than just group riding; it’s a structured approach to improving performance, building a supportive community, and making training enjoyable and sustainable.

Imagine two different cycling scenarios:

1. You go for a solo ride, sprint for the city sign, drop a rider on a climb, and head home. It’s satisfying, but that’s it.

2. You go for a ride, chat with fellow cyclists, push each other, and share experiences. Later, you grab dinner together, discuss goals, and support each other’s training journey. Over time, you build long-term motivation, lasting friendships, and better overall fitness.

Most people got into cycling for the joy of it—riding with friends, exploring, and having fun. Train With Us brings back that youthful excitement while ensuring training is structured, safe, and effective.

How It Works

Unlike casual group rides, Train With Us ensures every session has a positive impact. With its guidance, the community will foster growth, support, and structured progress.

They will offer three levels of coaching plans, themed around coffee:

• Espresso – For those racing or aiming for elite-level performance.

• Cappuccino – For riders targeting events like Gran Fondos.

• Latte – A more relaxed plan for those who simply want to get fitter.

Each training plan will be available via TrainingPeaks, allowing participants to follow structured workouts. Group rides will primarily take place in Latvia, Estonia, and Spain, but as the community grows, they hope local groups will form worldwide.

They also provide online coaching and education. Regular webinars will cover training and nutrition topics. Additionally, they plan to host training camps in Girona and Denia twice a year, giving members a reason to stay motivated through structured winter and summer plans leading up to these camps.

Global Accessibility

Although Train With Us is based in the Baltics, it’s designed to be accessible worldwide. Whether you're in California or Latvia, you can participate through their subscription-based model. Subscribers will receive access to training plans, learning resources, and online courses covering essential training and nutrition fundamentals.

Addressing Common Coaching Issues

One of the key motivations behind Train With Us is improving the quality of coaching. They have seen too many cyclists following ineffective or unrealistic training plans. Many riders work full-time yet train like professional athletes, leading to exhaustion rather than progress. For example, one of Kate's nutrition clients was doing five sets of four-minute power intervals at 4 AM, followed by another ride in the evening—simply because their coach told them to. But this approach wasn’t benefiting them physiologically; it was just making them tired.

With Train With Us, they want to ensure that training is tailored to fit real-life schedules. While Kate and Toms offer structured training plans, they are adaptable to different lifestyles. The general structure will follow progressive overload principles, but the volume will vary based on available training time. For those needing personalised coaching, one-on-one options will be available.

The Benefit of Group Coaching

A major advantage of group-based coaching is shared knowledge. Many athletes have the same questions, such as, “Can I substitute a cycling session with a run?” Instead of answering the same question repeatedly in one-on-one sessions, Kate and Toms will address common concerns in a group setting, making knowledge accessible to everyone. This creates a smarter, more informed community where cyclists can support and educate each other.

The Future of Train With Us

Over time, Train With Us aims to grow into a worldwide community. They will offer structured, accessible, and affordable training that balances performance with everyday life. By combining structured coaching, community support, and accessible knowledge, Kate and Toms hope to create a platform that helps cyclists train smarter, stay motivated, and enjoy the process.

Train With Us is more than just a coaching platform: it’s a movement to make training effective, enjoyable, and sustainable for everyone.

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Find out more and sign up to Train With Us here: Online trainwithus.cc Insta: @trainwithus.cc