Second session of the indoor training program was last night. The program found a home at The Bike Route. They meet on Tuesday and Thursday nights. Steve is passionate about performance & committed to helping folks achieve their cycling goals with well planned workouts. For more information see the flyer below and get in touch with Steve at AUCHTERLONIE@SBCGLOBAL.NET  

 Low tech bike level.

 Data.

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.

For more information get in touch with Steve at AUCHTERLONIE@SBCGLOBAL.NET