Get Faster
Stronger
Leaner
Sooner
What is Online Bike Coach?
Online Bike Coach (OBC) is an online-based training service that helps cyclists and triathletes of all levels get faster, stronger, leaner, and fitter—more efficiently. OBC focuses on power and advanced heart rate-based, data‑driven workouts tailored to your goals, time limits, and abilities. Consultations are also available to help cyclists and triathletes understand how to more effectively use Garmin Connect features, Power, and heart rate data to achieve improved fitness and performance.
Compared to AI‑driven platforms, OBC offers superior human coaching and dialogue, backed by data and personalized guidance
How do we do it?
We offer four core services. Online Custom Coaching, Live Classes (or replays) through a platform called VQ Velocity, VO2 Max Metabolic Testing, and Online Consultations. There is a link to more information in each corresponding section below.
Online Coaching
VQ Velocity Classes
VO2 Max Testing
Consultations
What You Get - A beginners Checklist
- A personalized training schedule, tailored to your time and fitness level
- Workouts based on power or heart rate data, designed for efficiency
- Automated tracking and real-time feedback during efforts
- Flexibility—you can train indoors or outdoors depending on what you have
- Expert support when you need help or want to adjust your plan
- Fit into just a few workouts per week, even if you're busy
- Access to LIVE, ONLINE CLASSES with Coach Wharton, as well as over 300 on-demand, coached workouts via our VQ Velocity studio
Who would benefit from training With OBC?
Beginner Cyclists: you don’t need extensive cycling experience—just a willingness to train with structure.
Busy athletes/families/professionals: OBC will deliver big improvements in less time, by focusing on quality programming and workouts.
Goal‑driven Cyclists: whether you’re targeting rides with friends, your first century ride, a triathlon, or just climbing stronger, Coach Wharton can help.
Training with Online Bike Coach offers personalized guidance that benefits athletes of every level—from beginners aiming to get fitter, to experienced road cyclists, mountain bikers, and triathletes chasing peak performance.
Whether you’re riding trails, preparing for a charity ride, or simply looking to improve overall health, online coaching provides structured support, accountability, and expert feedback to help you get stronger, faster, and healthier.
General Fitness
General Fitness and Health
✅ Great for:
People who want to improve their health, increase their energy levels, or have weight loss goals.
Anyone looking for accountability or help in building a consistent workout habit.
Recreational or Competitive athletes getting back into shape after a break.
Beginners who need guidance but don’t want a personal trainer.
Training with Online Bike Coach can significantly help someone improve their general fitness and health—even if they’re not an athlete or racer. The program focuses on smart, structured cycling workouts that are personalized, time-efficient, and effective for building a stronger, healthier body. These workouts can be combined with running, swimming, and gym workouts as part of an overall progressive plan.
1. You Get a Plan, Not Just Random Rides
OBC gives you clear, science-based training sessions—so you don’t have to guess what to do. Each ride has a purpose:
- Some build Stamina.
- Some improve cardiovascular health.
- Climbing workouts improve Cycling strength.
- Low-Intensity rides using advanced Garmin Fields optimize fat-burning.
This means you’ll make faster progress without wasting time or overdoing it.
2. Improves Your Heart Health
Cycling is one of the best ways to boost cardiovascular fitness. With OBC:
- You train in the right heart rate intensities to build a stronger heart.
- Workouts improve your aerobic capacity (how efficiently your body uses oxygen).
- Your resting heart rate and blood pressure often go down over time.
3. Boosts Metabolism and Fat Loss
Become leaner, stronger, and more energized over time. OBC uses interval-based workouts that:
- Burn more calories than steady riding and increases afterburn (calories burned post-workout).
- Help you preserve lean muscle while losing fat.
- Reduce stress, anxiety, and depression, and improves your mood through endorphin release.
4. Improves Strength and Stamina
You’ll feel stronger on the bike, and off it as well. Benefits include:
- Stronger legs, lungs, bones, and core.
- Better posture and stability.
- More energy for daily activities—whether that’s walking, hiking, chasing kids, or working long days.
5. Fits Busy Schedules
If you don’t have hours to ride, OBC is ideal:
- Most sessions are 30–75 minutes through our VQ Velocity Online Studio.
- You only need 2 to 4 rides a week, though, as always – consistency counts, and Coach Wharton’s live, replay and on-demand virtual classes help.
- You can train indoors or outdoors, on your own time.
This makes it sustainable even for people with work, family, or limited free time.
6. Tracks Progress So You Stay Motivated
You get feedback on every ride:
- Did you hit your effort goals?
- Are you getting stronger over time?
- Workouts adapt as you get fitter and stronger.
Seeing real progress (in numbers or how you feel) keeps you motivated.
In Summary
Online Bike Coach helps everyday people get healthier by making training simple, consistent, safe, and effective. It’s like having a personal coach guiding you through cycling workouts designed to improve your heart health, energy, body composition, and overall well-being—without wasting time or pushing too hard.
Road Cyclists
✅ Perfect for All Road Cyclists
🚴 Beginner road cyclists – build a solid foundation safely.
🚴♀️ Fitness riders – ride longer, recover faster, and improve health.
🏁 Competitive cyclists – improve FTP, tactics, and racing power.
⛰️ Adventure riders – train for hilly rides, gravel events, or tours.
How Online Bike Coach Helps Road Cyclists
Training with Online Bike Coach (OBC) can help a road cyclist—whether you’re a beginner, weekend rider, or racer—ride faster, climb stronger, and get more out of every ride by following structured, personalized, and power-based training.
1. Ride Smarter and with Purpose
Instead of just riding aimlessly, OBC gives you structured workouts that focus on:
- Endurance – ride longer without fading.
- Speed – increase your cruising pace.
- Power – accelerate harder, attack hills, and close gaps.
- Recovery – prevent burnout and injury.
2. Climb Hills Better
Whether it’s short, punchy climbs or long grinders, OBC helps you:
- Build sustainable climbing power.
- Train with real-world gradients in mind.
- Develop pacing strategies so you don’t blow up halfway up the hill.
3. Customized to Your Fitness
After analyzing your power data (from a power meter or smart trainer), OBC builds Holistic training zones and tailors your workouts. No more guessing if you’re going too hard or too easy. You’ll know exactly:
- Which intensity is sustainable for a given hill, route, or challenge.
- How long to hold your chosen intensity so that you achieve a positive training effect.
- When to recover, acutely and empirically.
4. Train Around Your Life
If you’re a busy professional or have limited time, OBC designs efficient sessions that fit your schedule. You’ll get results with:
- 2 to 4 focused rides per week.
- Sessions that last 30–90 minutes.
- The flexibility to ride indoors or outdoors.
6. Just Enjoy the Ride – or get ‘Race Ready’…
Whether you want to:
- Train for a bucket-list ride, climb or tour.
- Learn how to use your Garmin computer to track performance better.
- Drop friends on a group ride. 😎
- Compete in races or a Fondo.
OBC helps you build the engine you need so you can ride with confidence.
In Summary
Online Bike Coach helps road cyclists by delivering innovative, focused workouts based on your real fitness and training that adjust as you get stronger. You’ll ride stronger, recover better, and see steady improvement—with expert guidance that fits your schedule and goals.
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Mountain Bikers
Perfect For:
🟢 New MTB riders – build foundational, whole-body fitness for trail riding.
🟡 Weekend warriors – get stronger and ride longer on your favorite loops.
🔴 Racers and endurance riders – improve event-specific strength and stamina.
🟣 Off-season riders – maintain or build fitness without trail burnout.
How Online Bike Coach Helps Mountain Bikers
Training with Online Bike Coach (OBC) can help mountain bikers improve their fitness, power, and endurance so they can ride stronger on technical trails, conquer climbs, and recover faster—all without needing to ride hard every day.
1. Boosts Your Power for Climbs and Sprints
Mountain biking is full of short, intense bursts—like steep climbs, switchbacks, and trail sprints.
OBC helps you:
- Build explosive power to attack short climbs.
- Improve sustained strength for longer efforts.
- Ride with controlled intensity to avoid blowing up early.
2. Gives You More Endurance on the Trails
Mountain bike rides can be unpredictable and long. It’s a full-body exercise.
OBC improves your ability to:
- Go longer without fading.
- Stay strong through the second half of a ride or race.
- Recover faster between efforts—essential on hilly or technical terrain.
3. Train Smart Without Trail Access Every Day
You don’t need to ride trails daily to get better. OBC gives you structured indoor or road-based workouts that:
- Simulate trail conditions using intervals and power zones.
- Target your weaknesses (e.g. power, recovery, stamina)
- Fit into your busy schedule—just 2–4 sessions a week.
4. Improves Your Race or Event Performance
If you’re training for events like:
- Cross-country (XC) races
- Endurance MTB events (like Leadville or 100k rides)
- Multi-day stage races
OBC helps you prepare with progressive and periodized training focused on your race goals.
5. Customized Training to Match Your Terrain
Whether you ride in:
- Tight, technical singletrack, rolling hills, or big mountain climbs…
- Ride at the right intensity for the terrain, and save energy for key trail features.
- OBC tailors your workouts based on your event, goals, and available riding terrain—so your training is specific and effective.
In Summary
Online Bike Coach helps mountain bikers ride faster, climb stronger, and recover better—by using focused training built around your real fitness and terrain needs. Whether you’re racing or just want to enjoy your rides more, OBC helps you train smart and get more out of every pedal stroke.
Triathletes
How OBC Helps Triathletes
Online Bike Coach helps triathletes by giving them efficient, smart cycling workouts that build endurance, power, and race-day confidence—without wasting time or burning out. You’ll ride faster, pace smarter, and save energy for the run.
1. Improves Your Speed and Strength as a Cyclist
Cycling is the longest part of a triathlon, so improving your bike split can have a big impact on your overall time. OBC helps by:
- Using a meld of heart-rate and power-based training to target your weaknesses.
- Improving your endurance, speed, and climbing ability.
- Helping you ride faster without burning out before the run.
2. Structured Workouts That Fit Your Triathlon Plan
OBC designs efficient bike workouts that fit around your swim and run sessions. You don’t need to guess what to do—your schedule is ready each week with:
- Shorter, smarter workouts (30–90 minutes)
- Clear focus areas like aerobic endurance, threshold power, or race-pace efforts.
- Built-in recovery so you don’t overtrain or get injured.
- Focus on terrain-specific efforts (hilly vs. flat courses).
3. Helps You Pace Smarter on Race Day
Most triathletes go out too hard on the bike and suffer on the run. OBC teaches you how to:
- Ride using real-time power and heart rate targets (zones). We can even use wattage for your run workouts!
- Stay in control so you can run strong off the bike.
- Understand normalized power, aerobic threshold, and how to balance effort.
4. Real Feedback, Not Guesswork
After each ride, you get instant feedback—did you hit the right zone? Did you go too hard? Are you improving? This helps you:
- Stay on track even if you’re training alone.
- Adapt workouts when life or fatigue gets in the way.
- Build confidence with numbers that show your progress.
5. OBC integrates well with platforms like:
- Garmin Connect ecosystem, the largest platform that melds powerful data and analytics, to break down workouts and plan programs that transfer to your watch and bike computer.
- VQ Velocity LIVE, REPLAY, and ON-DEMAND workouts that offer direct, personal supervision from Coach Wharton’s screen to yours.
- Zwift / smart trainers – for indoor sessions.
- Garmin / Wahoo – to track your rides and analyze power.
- TrainingPeaks – to manage your full triathlon plan.
Recent Blog Articles on cycling training
How do we do it?
We offer four core services. Online Custom Coaching, Live Classes (or replays) through a platform called VQ Velocity, VO2 Max Metabolic Testing, and Online Consultations. There is a link to more information in each corresponding section below.
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Testimonials
Seth Warner
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Christian LeBreton
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