Monday, November 29, 2010

Progressive training at Bicycle Village

Bicycle Village will again be offering the 12 week progressive training program.It is based on the program we offered the last few years with great success.This 12 week focused program is cadenced-based and designed to leave you with a foundation that will enable you to make the most of your 2011 season. Emphasis on pedal technique and leg speed during the first four weeks will set up the following months providing increased fitness and speed. The cost of the class is $150 and will include power threshold testing.

This class will run January 3rd – March 23 in the Spin Room at Bicycle

  • Classes will meet every Monday and Wednesday from 6 to 7pm.
  • Power threshold testing will be done twice during the class by
  • Please bring: bike, towel, water bottle and cycling cloths.
  • Recommended but not mandatory: cadence computer and heart rate monitor.
  • Class is limited to the first 16 (sign up at Bicycle Village).

Itinerary sample:

January Pedal Technique and Leg Speed

During these workouts the emphasis will be on pedal technique and leg speed. Classes will start with cadence spin ups ranging from 60rpms to 140 rpms and move to one legged drills. The focus during these classes will be increasing leg speed and smoothing out ones pedal stroke at varying cadences to increase sustainable power at a given heart rate.

February CP Sprints – Maximum Cadence Efforts

During this workout the concentration is on achieving and maintaining maximum RPM’s while remaining smooth at the top end acceleration. The focus during recovery is relaxing the body to aid in lowering the heart rate (HR) through bio-feedback. Developing the Adenosine Triphosphste-Creatine Phosphate (ATP-CP) energy system will help open up your VO2 max capacity. While CP Sprints are not maximum HR efforts they do tax the ATP_CP energy system making it more efficient. Inserting CP Sprints 3 to 5 weeks prior to the beginning of intense anaerobic threshold training will help increase your ability to work at a higher percentage of your maximum HR while remaining aerobic.

March Anaerobic Interval Training – Super Maximum Sustainable Power Efforts
These workouts will help increase your maximum sustainable power output and work at a non-sustainable work rate. These intervals are hard to endure, however they are the most important workouts in a race training program because they improve lactate tolerance by increasing capillary density, blood volume and red blood cells.

Note: If interested please prepay and sign up at the front counter at Bicycle Village, we are allowing only 16 participants

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