ABOUT THIS WORKOUT

GC Coaching's Amalgam is geared towards athletes in their base phase, so if you are looking for a hammerfest, this isn't your ride. After a warm-up, we will move into 5 different interval "amalgams" for your fitness pleasure! We are going to be spending loads of time working @Zones 2 through 5 with minimal rest to really target that aerobic engine! We will be mixing up the cadence and position on the bike throughout the course of the workout as well to further challenge your basic skills and on-bike flexibility. We would love to have you join us!

WARM UP:
-10 minutes gradually progressing from Zone 1 to Zone 3.
-3x30 seconds priming efforts at progressing intensity and cadence, with 30 seconds easy between.
-2 minutes easy.
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MAIN SET:
-5 different interval "amalgams" for your fitness pleasure!
---INTERVAL 1: 85% FTP all day. We will be mixing it up with on-bike position changes as well as working on pedaling fluidity.
---INTERVAL 2: A BEAST! 10 minutes right @FTP...You can do it!
---INTERVAL 3: Some short and sharp efforts...6x (15 seconds @110% FTP, 45 seconds rest) #power!
---INTERVAL 4: "Shark Teeth!"...3x (60 seconds ramping up from 105-115% FTP, then 60 seconds ramping down from 115-105% FTP)...Only 1 minute break between these!
---INTERVAL 5: We finish off today with ANOTHER 10 minutes right @FTP! Even though you'll be tired, I know you can do it! #mentalstrength
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COOL DOWN:
-5 minutes gradually reducing from Zone 2 to Zone 1.

This workout is 1 hour and 25 minutes in duration, carries ~100 TSS, and has an IF of .83

We would love to have you join us!

TWITCH

GC Coaching is on Twitch! Join us for the stream at: https://www.twitch.tv/gc_coachingOpens a new window

DISCORD

If you want live audio, join us on Discord: https://discord.gg/RRgXS5kOpens a new window

COACH'S BIO

Shayne began his athletic career as a cross-country and middle distance runner competing in many Massachusetts State Meets as well as New England All State Meets. In college, he competed in elite sprint and Olympic distance triathlons which is where he really found his passion for cycling. In 2011, he decided to pursue cycling racing and currently competes as a cat 3 in both road and cyclocross. Shayne has created and directed indoor cycling programs, and has helped athletes of all abilities from all over the world accomplish their goals. Shayne holds a bachelors degree in biology, is a USA Cycling Level 2 Certified Coach, a level 2 certified Training Peaks coach, a certified power based training coach, and USA Olympic Committee Safe Sport Certified.

GC Coaching, based in Windham, New Hampshire, offers cycling coaching services to many cycling disciplines including road, track, cylcocross, mountain biking, BMX, and triathlon. Through individualized training programs, athletes and coaches work together to customize the right program for each athlete. What separates GC Coaching from other coaching organizations is the level of personal communication our athletes receive so they're always confident and know what to reach for next. Our philosophy is fitness equals consistency, over time. We'd love to provide you with the right tools and knowledge to help you reach your fitness goals!

For more information, please visit: https://gaffneycyclingcoaching.com/Opens a new window

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window