ProPath athletes must be between 18-20 years of age when they start the program and Category 3 or higher.  Athletes sign lifetime contracts with Semper Porro and are required to move to North San Diego County.  There is a 3-5 year development process necessary to build power, fitness, and experience.  

The first step necessary to improve is getting a proper bike fit.  Training in a biomechanically  inefficient position will limit your long-term progress, so it’s best to start off on the best possible trajectory.  Once you’ve sorted out your bike fit, the second priority should be focusing on nutrition.  Training and workouts come third.  

This is both a simple question and a complicated one.  The simple answer is that you should avoid processed junk and eat whole foods – rice, oatmeal, vegetables, meats.  Emphasize protein and make sure you eat enough carbs before hard workouts.  Simple, right?  The more complicated part of the equation is timing.  For cyclists, it’s important to be both powerful AND lean.  Being able to put out power with low weight is the incredibly difficult and requires a high degree of knowledge and discipline.  Timing and ratios are of primary importance.  The key is to start with the basics and go from there.  If your goal is to get more powerful, then focus on protein and carbs.  If you want to lose weight, then cut back on carbs and do a lot of low to mid intensity rides.

The number one rule I tell everyone I work with is PROTECT YOURSELF.  I can’t emphasize this enough.  You can’t win if you crash.  Yes, it’s necessary to be aggressive at times, but a good rider knows how to get themselves into position safely.  If you can’t get where you need to safely, then don’t force it.  Work on cornering technique.  One of the best ways to learn is to get a GoPro and watch how you move through a race.  Focus on your mistakes and work on eliminating them.  

It depends on what your objectives are.  If you simply want to race and have fun, then don’t worry about it.  If you want to improve with an eye towards long-term development, then yes.  A coach’s job is to make sure an athlete is pointed in the right direction.  A coach and athlete should work in tandem with the coach focused on the big picture and the athlete focused on executing what’s in front of them.  A coach isn’t just there to supply information.  A coach’s job is to keep an athlete focused and moving forward.