Frank Pike- I have coached state champs, national podium finishers and RAAM athletes
This library includes 8 short down and dirty 30min indoor trainer rides that will keep you engaged, help raise your fitness, and develop speed, anerobic capacity, repeatability (ability to throw down high power over and over) as well as your sustained power. Each plan includes a very short warm up and cool down along with the main intervals.
These workouts are AWESOME for time restricted athletes as well as an alternative when your day falls apart and it is 8PM and you have to get your ride in for the day! Mix and match these as you feel necessary but no more than 2-3 per week is recommended. As a bonus use these rides for your outdoor training as well by adding endurance miles before and or after the intervals. As your fitness increases repeat the main set of intervals, increase number of intervals or add time to the intervals- think time at intensity to increase the training load!
I am available via email for questions @ frank@beyondcategorycoaching.com
Beyond Category Coaching, LLC.
My areas of expertise are road, gravel, CX and MTB, Ultra and strength/mobility. I offer coaching plans that include daily detailed workout prompts that include time, intensity, watts, heart rate, and specific description of the workout. I will also create a one time training plan for big events and I provide nutrition guidance. I coach all levels of athletes and specialize in athletes that have limited time to train and have to balance training with family, work and life.