Coach profile: David Lipsomb, CIS Training Systems

David Lipscomb of CIS Training Systems is very well-known in the Zwift community. Known by many simply as “Coach,” David leads two different popular weekly rides which are open to his coaching clients and all Zwifters.

David’s positive attitude and purposeful drive radiate through everything he does, but these attributes didn’t come by accident–he is also an accomplished student of the martial arts with a long-time successful career in leadership and professional development. Read below to learn more about him and the philosophies he uses to steer the CIS Training Systems team.

Tell me about your cycling background. What sort of riding have you done, for how long, etc?
I came into cycling later in life when I began riding as cross training during my Black Belt journey. (I am a certified expert in combat practice, having earned 1 Black Belt and 2 Brown Belts in three martial arts disciplines.)

In 1993, I began training and racing with purpose. Hard work and commitment to excellence has led me to become a successful category 2 cyclist.

When and why did you begin coaching?
After many successful years in banking and financial services as an HR Leadership and Professional Development Executive, I wanted to channel my entrepreneurial spirit and love for the sport of cycling into a second and more fulfilling career.

In the spring of 2006, I decided to leverage my breadth of knowledge spanning over 25+ years of professional and entrepreneurial consulting with my extensive competitive cycling background. I turned my passions for cycling, mentoring and coaching into a full-time career.

Every coach has particular philosophies which define their methods. How would you describe yours?
My coaching philosophy is about finding innovative ways to get the best out of each athlete. The real art of coaching to me is getting athletes to buy into a process, breaking down barriers that impede prime level performance and help them reach their goals be it ON or OFF the bike, personally or professionally.

With that said, Prime Level Performance is all about developing mental skills around:

• Drive: The determination and motivation to achieve and surpass your goals. Motivation is everything.
• Confidence: Belief in your ability to achieve your goals. Confidence is a skill to be learned and is the most important mental factor.
• Intensity: The ability to gauge your effort over short, medium and long distances. Intensity is understanding how to monitor and adjust your fuel consumption.
• Focus: Concentration on quality, efficiency and consistency are aspects that will help you avoid distractions that may hinder prime level performance.
• Emotion: The ability to maintain impulse control and composure relating to your emotional self awareness.
• Toughness: To go the extra mile, to never give up and be willingness to manage a high level of discomfort.

It is these mental skills that drive sustainable success on and off the bike, because these mental skills deal with all aspect of life.

Do you use Zwift personally, and if so what for?
Zwift is a staple for me all year round for structured training and development. Just recently, as of December 12, 2016, I reached 10,000 miles for the year, and of those 10k, 6,032 miles were completed on Zwift. In addition, I unlocked the Tron Bike a day prior. This achievement took just under 1 year to complete.

In addition, I lead vGroup Rides on Monday Night 8pm EST – Back to Work USA, a 2.0 to 3.0 w/kg vGroup Ride which is a popular event, as well as Wednesday Night 7:00 PM EST – CIS Training Ride focusing on skills development training. The Zwift Community at large that joins this event train side by side with other CISCYCLING and CISRACING members that I coach throughout the week reflective their weekly programs.

As far competing in Zwift races, I did compete in a ZTR (B) race in October of 2016 where I placed 1st after bridging a gap of over 1 minute to the lead group that came down to a sprint finish, and the rest is history. Now I coach 4 other Zwift Riders from USA and Canada under the brand CISRACING (B) category that are doing really well.

How is Zwift a useful tool from a coach’s perspective?
Zwift is a very effective tool for coaching as it gives me the ability to do a number of things. First, it gives me the opportunity to know actually when my clients are training, via mobile app, as all CIS Training Systems Members train on Zwift all year round. Secondly, when I am vCoaching a client or vGroup, I am able to see all the pertinent information to ensure that the proper training zones are being met. And lastly, which goes back to my first point, that Coach is Always watching. So if you see coach pop up out of nowhere all lit up in orange behind you, 9 times out of 10, I am coming for you.

If you had just one piece of advice you could share with all Zwifters, what would it be?
Setbacks are inevitable; failures are not. The right attitude can help you overcome and achieve anything. This is my motto.

Learn more at ciscyclingnyc.com >

Testimonials

I knew Coach David was the real deal after just one session. He is at once a warm and engaging person with an exceptionally positive attitude which is to say the least, quite infectious. He quickly assesses your strengths and weaknesses through a series of questions and observations and then brings considerable experience to bear in developing a personalized approach that truly maximizes your potential on the bike. I’m really looking forward to my next session with Coach David not only because I’m sure that even my modest abilities will be further enhanced, but also because his positive attitude makes me love riding my bike even more that I do already – and that’s really saying something.
– Murray Hardie

Coach profile: Paulo Stroud-Baranda, bikedna

Born in Africa, growing up in Portugal, spending many years in the UK and now living in Alberta, Canada, Paulo Stroud-Baranda of bikedna is truly a global coach. He has the athletic experience to back it up, too, competing as a triathlete in the Olympic distance for Portugal and racing UCI road races.

It is clear Paulo brings a high level of experience and knowledge to his coaching. Read below to learn more about him and his coaching philosophy.

Tell me about your cycling background. What sort of riding have you done, for how long, etc?

I am passionate about everything cycling. I was a professional long distance triathlete and competed as a triathlete in the Olympic distance for Portugal and raced UCI road races.

My certifications are as follows: MSc Engineering, MBA, British Cycling Certified Coach L1/2, British Triathlon Federation Certified Coach L1/2, Canadian Competition Swimming Coach, Coach Canada #1230324, Oxford College UK, Diploma Sports Performance Coaching and Personal Training, Stages Cycling Master Educator (ME).

When and why did you begin coaching?
I’ve coached triathletes and cyclists and worked as a group fitness indoor cycling instructor since 2009.

Every coach has particular philosophies which define their methods. How would you describe yours?
I am truly committed to improving the health and well-being of individuals. I approach my work with a high level of initiative, reliability, empathy and determination. Above all, I strive to apply a high level of scientific training principles in my sessions and coaching in a way that is practically possible and understandable for everyone.

Do you use Zwift personally, and if so what for?
I use Zwift with my training and also most of my athletes use Zwift-prescribed workouts on a daily basis as part of a training program.

Zwift enabled workouts are a must when living in Alberta, where winter can last for several long months. I also teaches a Group Zwift Class every Sunday morning at Mount Royal University on the fantastic Stages SC3 Indoor bikes.

How is Zwift a useful tool from a coach’s perspective?
In my opinion and experience, Zwift allows coaches to prescribe the correct amount of training to the individual athletes at any given moment; also the athletes have the advantage of performing the workout at their convenience and in a social environment.

I have established a partnership with Today’s Plan, and all athletes have access to an individual calendar where the training is directed. They also have the option to download the workout files for the day in several different formats including a file they can upload to Zwift to perform the workout there. On top of that, every single athlete upon finishing the workout either in Zwift, other platform or outdoors will upload the files automatically, and I provide an individual ride analysis via email.

I also favor working with SmO2 values to understand better and further develop my clients.

If you had just one piece of advice you could share with all Zwifters, what would it be?
Use Zwift as a fun tool for improvement avoiding overtraining.

Learn more at bikedna.ca >

Testimonials

“I have been working with Coach Paulo for almost 6 months now. I can say without a doubt I am a better cyclist than I ever thought I could be because of his extensive knowledge and dedication. He analyses every ride to the point that he can tell me how I felt and see even the slightest gains. He has more to offer than just telling me what to do everyday. It has been an education on many levels and I am very happy to have found him and look forward to seeing where he can take me.”
~Bill Clark, USA

“Paulo is a great coach, always pushing me and introducing new technologies, turning something that sometimes is quite boring into exciting moments! He also really know how to plan a workout, including important details as where to increase or decrease the power, how long to stop and much more. He is always in touch, and is very attentive and courteous.”
– Tiago

Coach profile: Troy Delfs, Momentum Cycling

Based in Alberta, Canada, Troy Delfs is the Founder and Head Coach at Momentum Cycling. An accomplished cyclist with multiple provincial and national wins, Troy has spent 15 years coaching cyclists of all levels and disciplines.

Like other Zwift Insider sponsoring coaches, Troy and his team love and use Zwift. They also have the coaching expertise to help you get to the next level. Read below to learn more about Troy and the Momentum Cycling team.

Tell me about your cycling background. What sort of riding have you done, for how long, etc?

I’m fortunate to live, coach and race in the beautiful Canadian Rocky Mountains. I’ve raced for over 20 years at an elite level on road, mountain and track bikes, and I’ve won numerous races, including multiple provincial and national championship medals.

In terms of coaching I’ve spent 15 years coaching cyclists of all levels across multiple cycling disciplines. My education includes a Bachelor of Physical Education from the University of Alberta, specializing in sports sciences, and I am National Coaching Certification Program (NCCP) certified.

Lastly, I am also a trail builder and designer involved with the construction of over 50km of world class mountain bike trails in Bragg Creek, Alberta, Canada.

When and why did you begin coaching?
Have been coaching part-time for over 15 years and full time for over 3 years. I am passionate about riding my bikes and I want to share this passion and my personal cycling experiences and knowledge with other cyclists, new and experienced alike.

Every coach has particular philosophies which define their methods. How would you describe yours?
I believe that cyclists should use and understand the various cycling metrics (power output, heart rate, cadence etc.) but that they should also have a good understanding of how their body and mind react to training, nutrition and recovery.

As a coach, I feel that it is my job to work with the athlete to help them experience first-hand how to train properly and to learn how to tap into their cycling potential… potential that they may not even know they have!

Do you use Zwift personally, and if so what for?
I am a newcomer to Zwift having only joined this fall, but I was an immediate convert. Living in Canada the winters are long and cold. I still try to get outside at least three times per week on my Fat Bike but trainer rides are the best way to train intensity and raise my FTP. Zwift has made trainer rides not only effective and efficient but also FUN!

I have become very familiar with all of the Zwift maps and have been using the workout builder, FTP test, races (which are brutally hard but motivating) and have met with clients to do hill repeats and workouts in beautiful Watopia.

How is Zwift a useful tool from a coach’s perspective?
Zwift allows me as a coach to meet online with riders from anywhere for a virtual ride together. In Watopia we can do specific drills together such as pace-lining, sprint repeats, hill intervals or work on race tactics and strategies.

I can also set it up so I’m a ‘co-pilot’ for one of my athletes’ rides or races. I can observe their cycling metrics in real time and using audio software can provide them with immediate feedback, encouragement and suggestions.

If you had just one piece of advice you could share with all Zwifters, what would it be?
I believe that many riders are guilty of riding on Zwift without any goals, targets or purpose.  Jumping on every rider that passes by, riding too hard then cracking and spending the rest of the ride feeling exhausted.

Each ride should have a goal such as:

• Recovery ride with a focus on high cadence
• Interval ride targeting FTP efforts
• Sprint focused ride doing repetitive all-out efforts on the London Mall.

As I like to say: make your training count. Don’t just ride: ride with purpose.

Learn more at momentumcycling.ca >

Testimonials

Troy is an amazing coach and all around good guy. He truly gives you an individualized program and works around your time and abilities. Throughout the program, he was constantly checking in and able to make adjustments to the training depending on how I was feeling and my other time commitments. In just one season I improved dramatically and was able to hit and exceed my goals. If you want to maximize your abilities with the time you have, then I would highly recommend Coach Troy and Momentum Cycling!
Casey Smith – Competitive Road Racer

Troy Delfs is passionate about cycling, and passionate about his students. Adaptable, professional, and always with your best interests, and health, at heart, he delivers training that not only fits your body, but your lifestyle as well. I would highly recommend Troy as a coach, you will not regret it, and you may even exceed your own expectations. I know I have.
Bill Murphy – Novice Road Rider

Troy Delfs is passionate about cycling, and passionate about his students. Adaptable, professional, and always with your best interests, and health, at heart, he delivers training that not only fits your body, but your lifestyle as well. I would highly recommend Troy as a coach, you will not regret it, and you may even exceed your own expectations. I know I have.
Lauren Bresse –  Mountain Bike Racer

Troy is a great coach. He spent lots of time reviewing and commenting on each workout I completed, and would regularly check in to see how I was feeling. He would touch base before and after each race I did to ensure I was ready, and to debrief on how the race went for me. He was always available to answer any questions, and was very flexible about modifying my training plan when needed. I will definitely use Troy as a coach when I start training for races again in the future.
Shelagh Coutts – Competitive Mountain Bike Racer

After using Troy’s coaching services for the past 12-months I have been astounded by the gains I have seen in both my fitness and cycling technical abilities. I really enjoy being accountable for my training, and getting the feedback that Troy provides on each ride. The one-on-one rides are always something I look forward to. I would recommend Troy’s coaching services and clinics to anyone who wants to improve their riding ability and just have more fun on the bike, whether it’s MTB, Road or CX.
Nick Campbell – MTB and Road Racer