North Valley Ride Club
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". ;)
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.
Coach Mike, firstname.lastname@example.org
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
Powered by NVRC