How we do it.

The OBC methodology is based on the scientifically proven principle that adaptation takes time, and that maximum gains are made over time with steady progression and periodization. The secret behind the science is that with more accurate measurement tools, OBC can maximize your gains by making precise adjustments to your training program as your strength, stamina, and speed increase.

For more information about the unique OBC methodology, see the Why It Works section.

Depending on your Plan level, workouts are displayed on your computer screen through PerfPro Studio or in the Xert Pro Android, iOS or Garmin app. In each case, all you do is go to the Calendar and load the workout for that day. Then click the “Play” button and start riding.

As the program advances, it shows you what wattage to hold and how long to hold it. If you have an indoor ergometer, the load is preselected for you and you just pedal—the unit changes resistance according to the workout protocol. If you’re using a turbo trainer or rollers, the software displays your goal wattage against the power you’re producing from an on-bike power meter, and you make the necessary adjustments yourself.

• Scheduling Workouts. You get 2-3 workouts per week, around 60 to 90 minutes each, built around your current goals and fitness. If you miss a workout, no problem. It’s still in the calendar, and you can always go back and re-attempt any of the workouts.
• Methodology. The OBC methodology does not focus on video games or other distractions. Our emphasis is on energy expenditure, power generation, and time, and it requires your full attention to be as effective as possible.
• Baseline Fitness Testing. For those using one of our PerfPro system coaching plans, testing for baseline fitness occurs at the beginning of teach 8-week program, and ends with the same tests, to quantify your gains.

  It starts with determining your Critical Power (you may have also heard this called “Wattage Threshold,” “Functional Threshold Power,” or just FTP). In addition to having several names, there are a number of definitions for the term itself. But to simplify, Critical Power is just the power output below which you are riding aerobically (and can do so for a long period of time), and above which you’re riding anaerobically (where you’re only be able to ride for a few minutes, or even just a few seconds).

  For students using our more advanced plans under the Xert system, the test protocol is different, using the Maximum Power Available (MPA) metric. In addition to being quicker to implement, the Xert protocol is substantially more accurate, meaning your workouts will be tailored more precisely to your abilities and you’ll progress faster.

  Our goal at Online Bike Coach is to help you raise your Critical Power level, your anaerobic capacity, and your MPA.  This will your improve ability to ride more efficiently for longer duration and distance. At the same time, you’ll begin to acquire the ability to perform harder, shorter intervals more frequently.

  When a breakthrough occurs, your Critical Power/anaerobic capacity/MPA will rise, and your next set of workouts will become more challenging.

  You’ll get even more fit, burn more energy, and you’ll look, feel, and perform even better!

• What if I’m not a “Serious Cyclist?” Online Bike Coach exists to help cyclists at all levels of experience, fitness, and performance.
  Yes, we work with National-class cyclists and triathletes all over the world. But unlike other wattage-based programs, the OBC methodology works just as well for beginners, recumbent riders (even trikes!), retirees, recreational riders preparing for a first century or event ride, or just anyone looking for a fun way to improve or maintain their health or figure.

  We can make recommendations for low-cost, at-home general fitness resistance training protocols, as well as and hydration recommendations that are applicable for everyone. You’ll be surprised how just a few sessions can make a big difference in your fitness and results.

• Pricing. Coaching plans start at US $200 per month for 8-12 workouts. See our Let’s Get Started page for more detailed descriptions and program options.