Online Bike Shop

ChavezCycling.com meets all your cycling needs, from virtual cycling video downloads of Florida races, cycling training tips, cycling training camps, to cycling apparel and accessories.
Subscribe

Archive for July, 2009

Cycling Training Plan of The Week (Jul 27-Aug 2, 2009)

July 27, 2009 By: Joel Category: Cycling, Cycling Training


To all the cyclists following our cycling training plan:

This is the 3rd Week of training. In order for you to stay competitive all year long, without getting burned out, you can’t go hard every week. Every week of training varies. We start the 1st week with 6-8 hill repetitions and 6-8 sprints. On the 2nd week, 8-10 hill repetitions and sprints, and on the 3rd week we go back down to 6-8 repetitions.

ChavezCycling.com Week by Week Training Graphic

ChavezCycling.com Week by Week Training Graphic

Training like this for 20 years has allowed me to stay competitive in every single race that I participate. So, if you follow this training plan, you can also stay competitive year after year, increasing your cycling performance. Below is the cycling training plan for this week:


Monday:

  • Off (rest day)

 


Tuesday:

  • Time On Bike: 2 – 2.5 hours
  • Gear: 39/16 (small chain ring, easy “spinning” gear)
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Leg Speed Workout: 6 sprints of 200m each (15-20 second sprints at 5 minute intervals) Start standing on your pedals & finish sitting at your maximum cadence.
  • Cool Down: 10 minutes

Note: Start doing your sprints after one hour of riding.

 


Wednesday:

  • Time On Bike: 3.5 – 4 hours
  • Gear: 53/18 or 53/17
  • Speed: 18 – 22 mph (30 – 40 km/h)
  • After 2 hrs of riding, 6 uphill repetitions. Start seated and finish standing for the sprint. Hill should be 500m – 1k in length:
    • 2 repetitions in 53/15 sprinting at the top for 20 seconds
    • 2 repetitions in 53/14 sprinting at the top for 20 seconds
    • 2 repetitions in 53/13 sprinting at the top for 20 seconds

Note: Allow 5 min. recovery between repetitions

  • Continue riding to complete your 3.5 – 4 hours

 


Thursday:

  • Time On Bike: 3 hours
  • Speed: 18 – 22 mph (30 – 40 km/h)
  • Gears:
    • 20 min. in small chain ring
    • 40 min. in 53/19
    • 30 min. in 53/11
    • 40 min. in 53/19
    • 30 min. in 53/12
    • 20 min. in 53/19
  • Cool Down: 10 minutes (in small chain ring)

 


Friday:

  • Time On Bike: 1 hour
  • Speed: 18 mph
  • Gear: small chain ring (easy recovery ride)

 


Saturday:

  • Time On Bike: 3 hours
  • Find a group ride or race
  • ChavezCycling.com will be racing in the Pal Omnium Cycle Race in Lake County on Saturday

 


Sunday:

 

  • Time On Bike: 3.5 hours
  • Find a group ride or race
  • ChavezCycling.com will be racing in the Pal Omnium Cycle Race in Lake County on Saturday

Note: Remember to treat the Saturday & Sunday rides like races & try to take some pulls to reach maximum heart rate. To have a better understanding of how your weekend rides should be, you should click here to read more about what our weekend rides are like.

Remember that when you follow a high performance cycling training plan, good nutrition is very important for completing the training week full of energy and free of injury. For more information about the right nutrition before, during and after your ride click here.


How you can save a lot of money:

Follow our “Hot 30-Minute Deals”. There are a lot of cycling products at huge discounts. We want you to take advantage of these big money-saving opportunities so you can get the most for your money.