The Wednesday Night Workouts are FREE and open to everyone... and ALL abilities!

It's time for me (and maybe you too) to start planning my winter training program. Part of the program that I've planned is to incorporate the Wednesday night (plus one other time per week) workouts. I'll be starting the workouts on Wednesday, Nov 7TH and will do them for 18 weeks (until the F50 is starts...03/13/2019). So mark your calendar (all winter long).... Add it to your plan... Etc. Now!
Here is my initial plan, BUT, it may change (all good training plans should be subject to change) due to weather, Holidays, health, and life, etc.
The first 8 weeks/Weds I'll (we'll) be working on building strength and power on the bike. That means big gear/low RPM's while seated.... concentrating on making a smooth, FULL, pedal stroke. The second Phase I'll (we'll) be working on building standing power... powering over the top of a hill. And in the 3rd Phase will incorporate the strength that we built with some Anaerobic Capacity (AC) work.
This very important....
To get the most from this plan/workout it's best to start at the beginning and continue through the whole program.
Meet.... Wednesday night(s) at North Rim Adventure Sports or at the corner of 2nd and Wall... We roll out at 5:30PM. Same MO as in the past years... Warm up out through the park and over to CA Park... do the planned work out then cool down back through the park. The whole training session is "about" 1-1½ hour time frame.
More on the program:
These work outs will help YOU learn how to pedal correctly (more about this at the workout(s)).... And riding a bike is "all about pedaling".  ;)

The Plan/Program:
Phase 1: Nov 7th, 14th, 21st..... Medium gears... to get the legs, joints and tendons used to the hard work to come.... approx 60-70 RPM's
Phase 2: Nov 28th, Dec 5th, 12th.... BIG gears... build the strength and power.... approx 40-50 RPM's
Phase 3: Dec 19th, 26th, Jan 2nd, 9th, 16th .... Big gears (seated) for the first part of the hill THEN stand and power OVER the top of the hill. This Phase may change since I want to incorporate something new this year.
Phase 4: Jan 23rd, Jan 30th, Feb 6th, 13th, 20th, 27th... Putting it all together to power up the hill(s)... as fast as you can

Mar 6th... Possible points race (like past years) IF there are enough riders interested.
Please feel free to pass this on to any of your cycling friends and/or post to any mailing list(s) that I may have missed.
Hope to see you out there.
Cheers,
Coach Mike, mikespowercoaching@yahoo.com
PS A head light and helmet are definitely needed... Although the streets are fairly well lit and traffic is low. ALSO... A cadence meter is very helpful.
PPS Rain always cancels

Yes.... It's that time of the year. The "Crush” ride begins. So come on out and get your winter training started. Please read the details below.... ESPECIALLY the Important and Ride Etiquette sections.
Hi All.... After a lot of talk and questions about... "When will the "Crush" ride will start up?" We'll start it up officially on Saturday Nov. 3rd. Ride start will be from One Mile at 9AM.... EVERY Saturday. 
IF you didn't participate in this ride in previous years then see the IMPORTANT details/description and Ride Etiquette below. IF you did (you still might want to read the details below) then you know that it was a lot fun... and a good weekly ride to add to your winter training.
IMPORTANT.....
This year.... the first 4 weeks/rides will be done at an Endurance pace (entirely). This way, riders can get to know each other... their riding styles/fitness... learn the course, and get a few hours into your legs, to build some Endurance, etc. As we all know... from the F50's... that knowing the course is very important. When/where it's going to go hard, where the turns are, wind direction, etc, etc. Then in December the “Crushing” can begin. ;)
Ride Etiquette....
The ride goes like this.... Roll out at 9AM.... at a nice social/warm up pace out to the "Neal Rd" turn... from there, the pace can pick up (naturally, depending on the weather and group dynamics, etc).... then it's 'game on.'
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A Table Mtn Blvd sprint at the 55 MPH sign right before the right turn onto Cottonwood... where there is a short regroup (on top of the bridge over Hwy 70). First riders have to wait for 5 minutes... usually it's a little longer especially if they see riders coming down Table Mtn Blvd.
Then a good pace line back to Durham... with a final sprint at the 25 MPH sign entering Durham. Then a short regroup... refill the bottles, etc, and then a cool down/social pace back to Chico (usually via Jones/bike path). Of course you or others may extend the ride from there.
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Details
What?
The Crush ride is a weekly (Saturday's at 9AM), 'spirited' group ride that starts at the same time and same place. It runs on the same course/route. It's very similar (i.e. when you show up you know what to expect) to the weekly F50, Fit 50 and Fun 50.... except that it's longer. Longer being... time wise it's about 2:40-2:50 and total mileage is just under 50 miles. MINUS the warm up and cool down it's only about 1:45 and 36 miles.
Why?
It's good to keep/add some intensity during your winter training. It's fun AND challenging (rolling terrain). Most areas like, the Bay Area, Davis, and Sacramento have this sort of winter group ride.... every week.
One of the best quotes that I remember came from my friend Ian Boswell (now riding for Skye... in case you didn't know) and I quote.... "This is a great training ride... Chico needs this".
Course/Route
From One Mile we head out the bike path towards Neal Rd... then onward to Butte College and then a right turn on to Wheelock... then across Hwy 70 to Coal Canyon.... take a left turn on to Table Mtn Blvd.... then a right turn on to Cottonwood.... then a right turn on to Hwy 99.... then a left turn on to Nelson... then a right turn on to Midway... and finish in Durham.
​Hope to see you all out there for some fun… and good training.
Cheers,
Coach Mike, mikespowercoaching@yahoo.com