Frank Pike- I have coached state and national champs/podium finishers as well as RAAM athletes
This 8 WEEK PLAN will get your ready for your national road race. The plan is built based upon your base aerobic fitness which is critical for you to have in place before you start this plan or any training plan that is anything other than aerobic base building!
The plan features some block training where back to back hard days are placed within a training week to create a better training load. This can be adjusted based on your experince and or fatigue. For example, place a rest or recovery day in between the two interval days. You have flexibility!
This plan will have you in peak fitness and form for your event. The average weekly time on the bike is about 9hrs with your biggest week being 12hrs. The plan focuses on building and improving your max aerobic power (vo2 max), aerobic endurance as well as your anaerobic max efforts. The design of the plan will also help you build repeatability,( that is your capacity to throw down high power over, and over and over again) of those higher power outputs. Tho this is designed for intermediate and advanced athletes you can shorten the interval times and endurance rides to accommodate more for a beginner. For example, shorten the length of intervals down and or the number of sets to start and shorten the 2hr endurance down to 90min etc.
Power based plan. This plan has NO data feedback, but I am available for your questions via email- I will respond within 24hrs!
I highly recommend you know your current FTP (functional threshold of power). If you do not please conduct your own 20min FTP test. If you need help conducting the 20 min FTP test I can do so via email.
I have the following coach certifications/accreditations:
Training Peaks Advanced level 2
USA Cycling level 1
INSCYD Metabolic Profile testing
WKO5
Power based training
Mobility and Strenght Training- Human Vortex certified
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.