Headline about coaching and training

We view cycling as a life metaphor.  Our goal is to help people improve their lives through cycling and we therefore coach all of our students and athletes with that in mind.  The GAVIA Cycling Coaching Program is designed and implemented based entirely on your specific goals and needs and as you progress along the coaching path you will become stronger, healthier, faster, happier, more optimistic about what is possible for you and more confident in your capabilities to achieve great things as a cyclist and as a human being.

The GAVIA Cycling Coaching process is simple, the work is hard and the results can be extraordinary if you are willing to stick with it.

Our coaching program is one, we do not limit your conversations with your Coach; in fact we encourage communication in order to help us understand how you are feeling. The pricing varies based on your availability to attend classes at the studio, that's it; we don't know how to do half the work for half the money.

 

The process

As soon as you enroll we schedule your two-part assessment.  The first part is as soon as possible and consists of a face to face interview where your Coach begins to develop an understanding of your history, your goals and your dreams.  This interview typically requires anywhere between 30 and 90 minutes and helps us begin to know each other.  At the end of this interview we schedule your FTP test which typically takes place within two to three days of your interview; this test helps us begin to understand your physiological starting point.

The combination of the results of what we learned about your history and goals in the interview and the results of your FTP test provides us with the information we need to prepare your personalized training plan which we share with you via a Training Peaks account we provide you as part of your program.

The components of your program

We have already discussed your initial assessment interview and physiological test that help us agree together on your starting point.  From there we put together a 13 week program that includes a weekly analysis and update of your training plan and calendar, an indoor class schedule based on your availability, a bike fit analysis with recommended changes if necessary (we like to do this somewhere between your 2nd and 4th week of training), participation in small group training rides 3 times per month (available exclusively to GAVIA coached athletes), one individual ride per month with your Coach, and a GAVIA Cycling team kit.  We work with you to make sure you get the results you want, with “work” being the operative word!

Every cyclist at any level would benefit from participating in the GAVIA Cycling Coaching Program.  Our coaches are matched to their athletes based on the athletes’ experience and desired outcome; as you can imagine coaching a beginner requires a different temperament and outlook than a Category 1 racer, although the principles and professionalism need to be at the same high level.


Pricing

Plan A

$1,800 (a $2,325 value)

  • Initial assessment, history and goal discussion
  • FTP test (retest at weeks 6 and 12
  • Training plan preparation
  • Weekly plan/results analysis and update
  • Unlimited monthly classes at Gavia Cycling Studio
  • Bike fit analysis
  • Participation in 3 small group rides per month (exclusive to coached athletes, limited to 8 riders)
  • 1 individual ride per month with your Coach
  • GAVIA Cycling team kit (bibs, jersey, socks)
  • Training Peaks account

Plan B

$1,500 (a $1,785 value)

  • Initial assessment, history and goal discussion
  • TP test (retest at weeks 6 and 12
  • Training plan preparation
  • Weekly plan/results analysis and update
  • 3 classes/week at Gavia Cycling Studio
  • Bike fit analysis
  • Participation in 3 small group rides per month (exclusive to coached athletes, limited to 8 riders)
  • 1 individual ride per month with your Coach
  • GAVIA Cycling team kit (bibs, jersey, socks)
  • Training Peaks account

Plan C

$1,300 (a $1,505 value)

  • Initial assessment, history and goal discussion
  • FTP test (retest at weeks 6 and 12
  • Training plan preparation
  • Weekly plan/results analysis and update
  • 2 classes/week at Gavia Cycling Studio
  • Bike fit analysis
  • Participation in 3 small group rides per month (exclusive to coached athletes, limited to 8 riders)
  • GAVIA Cycling team kit (bibs, jersey, socks)
  • Training Peaks account

 

Our coaches

Frank Lee

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Thomas Han

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Vito Valentini

Over the past 10+ years I have been working with beginner and intermediate athletes improve their lives by helping them embrace a healthy lifestyle through cycling, both indoor and road.  My evolutionary story is a simple one, you can read it HERE.  I stumbled into cycling: I was certified as an RPM teacher, wanted to be a better teacher and thought riding outdoors would help me be that and I found the something that has had the most profound and significantly positive effect on my life.  Through cycling I have developed relationships with some really great people all over the world, my emotional, mental and physical health has never been better and I am able to go through life each day with a real sense of purpose (and I even met my wife through cycling!).

I am a Coach, not a racer, although I participate in a variety of cycling events each year (if you would like to know what is possible in life please go HERE to see my GFNY results from 2011 through 2016). 

I am one of the members of GS-GFNY, the 8 member ambassador team for Campagnolo Gran Fondo NY, where I focus on helping beginner and intermediate GFNY participants become better cyclists, exceed their expectations in the race, and have the best possible cycling experience each May when they ride GFNY.  I, along with Frank Lee (AKA Don Francesco) and Ektor Silva (AKA El Senor), founded GAVIA Cycling several years ago as a way of getting more people involved in outdoor group rides; we opened our studio in in Englewood Cliffs in 2016.