Whether you are new to cycling or an experienced rider, we will coach and guide you to reach your athletic performance goals. We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.
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Cyclocross Base Plan
This is an 8 week base plan for athletes getting ready for their cyclocross season. This plan features:
- Short workouts during the week and longer over the weekends to respect your training time availability.
- Many changes in interval duration and intensity to keep things interesting and reduce the monotony if being done on a trainer.
- Specific workouts to impr…
After a few years of riding, having a lot of fun and with fair progress on my own, I came to a point where I continued to struggle to make it to the next level. I have 3 small boys and I travel roughly 40% of the time, so finding the time to do enough training has been a challenge.
I met Shayne a few years ago at a PMC event and had found later he had become a cycling coach. Not so early this season a shared email led me back to Shayne, so I reached out to him for some help, letting him know of my challenging schedule. He was able to put together a plan for my limited time and travel schedule that really challenged me physically and brought me into racing season in great shape. I feel so much stronger than I did a year ago. Looking forward to the rest of this season.
Thank you Shayne.
I started cycling 4 years ago with no real goals in mind, I just got on the bike and was hooked. The next year I began to take cycling a little more serious and even got into racing. Over the next couple of seasons I grew stronger, but still felt I was missing something. After riding with and getting to know Shayne more, I realized something was different in the way we both trained. We were both driven athletes, but he had structure, goals and a training plan that kept him improving ride after ride. These were all the things I wanted and knew I needed to progress as a cyclist. It was then I decided to start working with Shayne for the 2015 season. I began by taking his P2 indoor cycling class and advanced to one on one coaching. The structure I received was exactly what I needed. Knowing my training schedule weeks in advance is tremendously helpful. When life gets busy the fact that I can reach out to Shayne for changes (sometimes within hours) to my training schedule is key to my continuous success.
As a fitness professional myself, I believe a good leader/coach doesn’t lead by words but with actions. Seeing the commitment Shayne puts forth in his own training is a constant reminder to me as to what is needed and required to be successful in this sport.
-The A group, the fast ones on the Saturday ride.
-A sub 5 hour century.
These were my goals and they had eluded me for years because, I now see, I didn’t really have a plan for achieving them. I began working with Coach Shayne Gaffney in January of 2015 through his Pure Power (P2) classes looking to finally crack them. I came away from the P2 class seeing a remarkable increase in both my power and confidence. Recognizing the clear benefits structured training had for me, I asked Coach Shayne to coach me through the rest of the 2015 season and I began to consider racing. Having never raced before I was incredibly nervous. But working with Coach Shayne only continued to improve those two facets and as I approached the first race of the season at Mt. Blue, I knew I was ready. Through the season as my confidence and ability grew, each race became more fun than the last.
Thanks to Coach Shayne being so generous with his time and knowledge, I achieved my original goals, grew to set new ones and achieved those as well. There is only one way to say this and that is that 2015 was the most fun I’ve ever had on a bike.
In the midst of an unnecessarily long, cold, and snowy winter, I approached Shayne after having taken one of his P2 classes. Having structured workouts during the winter was just what I needed, and getting them from a friend and teammate was a real perk!
This year I decided to do something I had never done before, to ride the B2VT ride. I had never ridden 134 miles with 8000 feet of climbing before. I was not sure I had any business even considering this challenge being an average rider at best. I signed up with coach Gaffney who developed a structured training plan for me. I am happy to report that Shayne’s workouts were just what I needed. My goal was to finish the ride and I was pleasantly surprised to find that I felt great and my time was better than I expected it to be. I highly recommend Shayne Gaffney who is both accessible and supportive . At 61 years old I generally feel better riding and climbing is much easier. I plan to sign up for more training soon. I hope this review helps anyone interested in accomplishing their goals however great or small.