Wednesday, October 15, 2014

Indoor Training Program for Cycling Performance


Well if you go by the Farmer's Almanac it's gonna be a cold winter. And if this winter is anything like last winter we are in for it. Remember that two weeks of stupid cold? So when Steve Auchterlonie aka KC Steve reached out to me about his project I thought...well that's a good idea. His program looks perfect for anyone wanting to come into early spring ready to rock. Or anyone wanting to have a bit of a social element while riding indoors this winter. Please take a moment to read Steve's flyer below and get in touch with him if you are interested.
  
!!!  NEED TO KNOW BY NOVEMBER 1ST HOW MANY CYCLISTS WANT TO PARTICIPATE.  PLEASE CONTACT STEVE AUCHTERLONIE AT AUCHTERLONIE@SBCGLOBAL.NET  !!!

2014/2015 WINTER
INDOOR TRAINING PROGRAM
FOR
CYCLING PERFORMANCE

·        TIRED OF RIDING ON THE TRAINER BY YOURSELF WHEN THE WEATHER TURNS NASTY…THE BOREDOM…THE MOTIVATION CHALLENGES…THE DISTRACTIONS?  OR, MAYBE YOU ARE MOTIVATED BUT NEED SOME ASSISTANCE TO STRUCTURE A WORKOUT PROGRAM TO ACHIEVE YOUR GOALS FOR NEXT SEASON.  HERE IS AN OPTION FOR YOU!!

·        JOIN OTHER CYCLISTS IN AN INDOOR TRAINING PROGRAM.  THIS IS NOT A SPIN CLASS!!  THE PROGRAM IS DESIGNED TO PREPARE CYCLISTS TO PERFORM AT THEIR HIGHEST LEVEL IN THE EARLY SPRING.  3 MONTHS BEGINNING EARLY DECEMBER AND ENDING LATE FEBRUARY.   THE TRAINING PROGRAM WILL FOLLOW TIME-PROVEN, SEQUENTIAL TRAINING PHASES:  MONTH 1 - CLIMBING/STRENGTH, MONTH 2 – LACTATE THRESHHOLD/TIME-TRIAL POWER, AND MONTH 3 -  RACING VO2/SPRINTING

·        IN ADDITION, THE PROGRAM WILL OFFER GUEST SPEAKERS ON TOPICS TO INCLUDE:  PLAN THE SEASON AHEAD INCLUDING SPECIFIC WORKOUT TYPES, WEEKLY TRAINING LOAD, RECOVERY, AND TAPERING; BIKE POSITION; NUTRITION AND HYDRATION; RACING STRATEGIES; AND PERFORMANCE IMPROVEMENTS BASED ON EQUIPMENT AND TRAINING CHOICES.

·        THE WORKOUTS WILL BE HELD AT A LOCATION TO BE DETERMINED.  PROGRAM PARTICIPANTS WILL MEET IN THE EVENINGS DURING THE WEEK (AND/OR SATURDAY MORNINGS), AND A LEADER WILL DIRECT THE WORKOUT WITH THE PARTICIPANTS ON INDOOR TRAINERS.

·        WORKOUTS WILL BE DESIGNED TO CHALLENGE THE CYCLIST IN A 90 MINUTE WORKOUT, 2 TO 3 TIMES PER WEEK.  WORKOUTS WILL ALSO INCLUDE STRETCHING AND PLYOMETRIC TRAINING.

·        WORKOUTS WILL REQUIRE AN INDOOR TRAINER, AT A MINIMUM.  REAR WHEEL BASED BIKE COMPUTER WITH CADENCE AND HEART RATE MONITORS ARE HIGHLY ENCOURAGED.  POWERMETER USERS WILL RECEIVE SUPPORT FOR USING THEIR EQUIPMENT MOST EFFECTIVELY.

·        PRICE WILL BE BASED ON COSTS INCURRED.  THE GOAL IS TO COST AT MOST $200 FOR THE THREE MONTH PROGRAM.  CONSIDERATION WILL BE GIVEN TO OFFERING A 1X/WEEK PRICE AND A 2-3X/WEEK PRICE.

!!!  NEED TO KNOW BY NOVEMBER 1ST HOW MANY CYCLISTS WANT TO PARTICIPATE.  PLEASE CONTACT STEVE AUCHTERLONIE AT AUCHTERLONIE@SBCGLOBAL.NET  !!!