Requirements for coaching

I need to be able to see your power. You can get power from a trainer, but real-world power is important. I recommend SRAM's cranks and 4iiii's cranks. You can also try out some newer power devices like Garmin or Favero pedals or CycleClick's chain power. The pedals were described as 'random number generators' and I don't know anyone with the chain based power but it seems too good to be true.  

Get a simple heart rate strap. In my experience, all heart rate straps break after about a year so get a cheaper one. Coospo, on Amazon, seems to fit that bill 

ERG trainers are an incredible tool to get the exact prescribed workout. Depending on your location, you may not have long/safe enough hills to complete some intervals. ERG trainers guarantee that you get the exact workout prescribed. You can do your workouts at any time of day, and they really help with busy work and school schedules. You can pick up a used KICKER, etc. for <$400 on Facebook

Scheduled downtime is a feature of our training plans. 

When you have an off day I expect you to take an off day. Relax, watch a show, catch up on homework, hang with friends. Don't workout. I know for a lot of you exercise is an escape - recovery days you'll need to find a different, productive way to escape. 

You need to replace the fuel you use during your workouts + suppliment protien to buld muscle. Women, in particular, must get 30-40 grams of protein with 45 minutes of a workout. Men have up to 4 hours to get that same amount of protein. Besides protein, make sure you're eating a balanced diet of carbs, vegetables, electrolytes, micro and macro nutrients. 

Good sleep is paramount to getting more fit. Sleep is when your body builds and recovers. No phone (put it in the kitchen). Bed by 10pm. Focus on yourself, not doomscrolling or drama. 

Set alarms, make a plan, be in bed on time everytime.