122 replies to this topic Post Order

[Maryks]

I am a sport scientist (BA Hons Sport Science)
at my own practice called TOTUM SPORT SCIENCE.
I write training and gym
programmes as well as sport specific diets
for all cyclists, runners, swimmers, etc (from beginners
to serious athletes as well as roadies and
mountain bikers!)

Interval programmes from R275/4 weeks
Prices for 6 week gym programmes range from
R100-R500.

Sport Specific Diet is R250.

[Group programmes are also available]

Contact me at: (+264) 81 759 4485 (Maryke)
E-mail me at: maryke.verster87@gmail.com

Edited by Maryks, 31 January 2012 - 09:25 .

[leet22]

Maybe add some info on what the programs cover etc

[Maryks]

The following gym programmes available:
- General (beginners) conditioning programme
(for fat loss, muscle strengthening, toning, general fitness)
- Hypertrophy programmes
(Increasing muscle mass, decreasing fat mass, increasing muscle endurance)
- Functional and explosive programmes
(Sport specific type of movements in the gym for more advanced athletes)

Interval programmes are training sessions on the bike. They consist of the following:
- Basic endurance intervals (long slow intervals)
- Threshold endurance intervals (long medium intervals)
- Overloading intervals (long hard intervals)
- Lactate production intervals (short hard intervals)
- Lactate toleration intervals (medium hard intervals)
- Explosive power intervals (short hard intervals)

The type of intervals will depend on where in your season you are.

I also do periodized systems. This means I plan your entire season to make sure you peak at the right times!!!

Email me at maryke.verster87@gmail.com for more info, quotes, etc.

[Sharkie 2]

Must I have a power meter for the periodized systems?

[covie]

Even though i can understand the need to make a buck (and trust me I do) how about making three very generic programm's and put them online for free. If people find these usefull then maybe sell them a personalized version. That way you give back to the forum and if your any good it will be picked up pretty quickly and you might make yourself a good pound of flesh.

[Maryks]

Sharkie 2, on 05 August 2010 - 07:43 , said:

Must I have a power meter for the periodized systems?

Hi!

No you do not need one. The periodized system is basically a year's training and competition planning. All you need for my training programmes is a heart rate monitor and a speedometer!

[Harry Potter]

Can you work out a program with only a bike and a speedo?? no HRM, (Hubber screwed me over)

[zerocool]

RPE I guess..

[Harry Potter]

zerocool, on 12 August 2010 - 02:37 , said:

RPE I guess..

Ok. But I will still need a RPE Matrix

[FrancoisO]

I send her my details with all my requirements and she wrote me a program that does not take a lot of time and it works great. I have never done any gymwork and I have only been on this for a couple of weeks and it fits in nicely with my normal cycling program. Just my experience though!

[Maryks]

Thanks a lot for the positive feedback, Francois! Really appreciate it!!!


Feniks, I can work out a programme for you without a heart rate monitor. Send me your details if you want more info on my programmes as well as quotes!!

[Reden]

Hi Maryke,
Do you take the area of training into acount when working out a program.
IE. The profile, traffic interference and traffic lights.

[Maryks]

Hi Reden,

It depends on what type of programme I give you. If you do sprint intervals, which are usually shorter distances you should be able to find a piece of road in your area that is long enough to do these sprint intervals without any traffic signals etc. But when you are doing longer training sessions like basic endurance or threshold endurance where you would need longer streches of road and would therefore encounter traffic signals etc. the time you wait for a traffic signal to change will have less an effect on your training because you are riding longer intevals and a short rest would thus not have such a drastic effect as in sprint intervals.

I hope this answers your question. Let me know if there is anything else!

[Mellow]

mmm... can see you know what you are talking about. Hope business is good

Maryks, on 03 August 2010 - 08:18 , said:

The following gym programmes available:
- General (beginners) conditioning programme
(for fat loss, muscle strengthening, toning, general fitness)
- Hypertrophy programmes
(Increasing muscle mass, decreasing fat mass, increasing muscle endurance)
- Functional and explosive programmes
(Sport specific type of movements in the gym for more advanced athletes)

Interval programmes are training sessions on the bike. They consist of the following:
- Basic endurance intervals (long slow intervals)
- Threshold endurance intervals (long medium intervals)
- Overloading intervals (long hard intervals)
- Lactate production intervals (short hard intervals)
- Lactate toleration intervals (medium hard intervals)
- Explosive power intervals (short hard intervals)

The type of intervals will depend on where in your season you are.

I also do periodized systems. This means I plan your entire season to make sure you peak at the right times!!!

Email me at maryke.verster87@gmail.com for more info, quotes, etc.

[Mellow]

generic with what in mind ? create hypothetical scenarios with people/time available/fitness levels/goals, and then let who ever choose to adapt it report back - not a good idea

there is a difference between training and fitness programmes. i think these programmes are training programmes not just fitness programmes your local virgin pt gives you. training is very person specific not everyone react the same to a set of exercises and often can go down in performance.

covie, on 05 August 2010 - 08:10 , said:

Even though i can understand the need to make a buck (and trust me I do) how about making three very generic programm's and put them online for free. If people find these usefull then maybe sell them a personalized version. That way you give back to the forum and if your any good it will be picked up pretty quickly and you might make yourself a good pound of flesh.

[butafly]

i had a good june/july break from work and was able to get in a ride almost whenever i felt like it. distances of the ride were between 50-60 kms. took a week break from the bike when i went back to work. now on my training rides i feel absolutely great and want to start power sessions, as races start in early september. is this advisable or do i just keep on doing what i'm doing now ie gym on a monday , 50 ride on a wednesday , 1hr easy spin on a wednesday, 1 hr sprint session on a thursday (to be replaced by hill intervals), Friday rest, Saturday and Sunday 90 km long rides.