Unlocking Potential: The Power of a Strong Coach-Athlete Partnership

A Year of Transformation

One year ago, Liz Gray set her sights on racing at the highest level. But to bridge the gap between where she was and where she wanted to be, she needed more than just training—she needed strategy, feedback, and a tailored approach. Here’s how PCS Coaching helped her unlock her potential.

The Challenge

Before working with PCS Coaching, Liz had a strong foundation but recognised that refining her race craft and strategic training approach would be key to stepping up her performance. She needed structured feedback, targeted training sessions, and a clear roadmap to reach her goals.

The Approach

Liz has been working with PCS Coaching for over a year, and her progress has been nothing short of inspiring. As she sets her sights on the National Championships (last week) and World Championships in May, she acknowledges that structured training alone isn’t enough—consistent feedback, communication, and race preparation all play crucial roles in an athlete’s success.

As Liz shares:

“Donna is the key ingredient in my progress over the last 12 months. Her feedback on each training session is reliable, regular and often contains tips and hints for me to move forward. Our communication via fortnightly Zoom meetings has been helpful for planning and answering my many questions. This has been an essential part of developing our coach-athlete relationship. I have also found Donna’s knowledge of race craft, including both preparation and post-analysis, key, as I work towards National and World Championships.”

The Power of Feedback and Communication

One of the fundamental aspects of effective coaching is regular and reliable feedback. Every training session presents an opportunity for learning, adjustment, and progress. By providing timely insights and actionable suggestions, I help athletes like Liz fine-tune their performance and stay on track towards their goals.

Our fortnightly Zoom meetings are another essential component. These sessions give us the space to plan, address challenges, and refine strategies. Having open communication ensures that coaching remains dynamic and responsive to the athlete’s evolving needs.

Goal Setting and Strategic Planning

After the Masters World Championships in Cairns in May 2024, we conducted a 360-degree review of Liz’s racing to identify key areas for improvement. From this analysis, we established a structured plan to optimise her training:

1. Strength Endurance (SE) Work: Liz has a naturally high cadence, so incorporating more SE sessions will build greater muscular endurance and efficiency.
2. Time to Max (TTM) Efforts: Her ability to start fast is a strength, so we are focusing on 10-minute efforts to capitalise on this and maintain intensity deeper into races.
3. Increasing FTP: A key focus is improving her Functional Threshold Power (FTP) to sustain higher efforts over race distances.
4. Elevation in Longer Rides: Targeting more climbing in longer training sessions will enhance endurance and race-day resilience.
5. Short, Steep Hills: With plenty of local terrain featuring steep climbs, we are making this a regular part of her training to develop explosive power.
6. Long-Term Plan: From 1st June 2024, we have structured one major build phase leading into the National Championships and the Masters World Championships in Cairns in May 2025.

This targeted approach ensures that every aspect of Liz’s training is aligned with her long-term performance goals. By setting clear objectives and continually assessing progress, we are building towards sustained success on the racecourse.

The Results

Liz’s commitment to her training, combined with structured coaching support, has positioned her to perform at her best. She has gained confidence in her race execution, improved endurance, and refined her tactical approach. With each phase of training, she continues to make measurable progress towards her ultimate goals.

Race Craft: More Than Just Fitness

Success in competition isn’t just about fitness; it’s about race craft—understanding tactics, preparation, and post-race analysis. Liz has embraced this aspect of coaching, recognising its importance in performing at her best on race day. Whether it’s course reconnaissance, strategic planning, or reviewing performances, these elements all contribute to her development as a competitor.

What’s Next?

With a structured build phase leading into the MTB XCO National Championships and the Masters World Championships in May 2025, Liz’s training remains focused and purposeful. Each session, each race, and each strategy session bring her closer to achieving her goals. As she continues to push her limits, we’re excited to see what the future holds.

Final Thoughts

At PCS Coaching, every athlete’s journey is unique. Whether you’re targeting national-level competition or aiming for personal bests, a well-rounded coaching approach can make all the difference.