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Archive for July, 2009

Cycling Training Plan of The Week (July 20-26, 2009)

July 21, 2009 By: Dina Category: Cycling, Cycling Races, Cycling Training

The Craziest Crit I’ve Ever Seen!

What a nutty Saturday night. There had been rumors all week long about a criterium race in Riverview, Florida where the first place pro rider would win a $4000 Colnago frameset. It was a pretty well kept secret, but surprisingly there was a pretty good turnout…except that a lot of the riders that showed up to do the race didn’t even register. Why?

The race course was set to be in a parking lot, the smallest course you could imagine with tight little corners, concrete curbs and concrete walls everywhere. As the sky filled with big dark clouds and it started to rain a lot of the riders were pacing up and down the sidewalk trying to decide if they should even register. It would be a challenging race, even for the most skilled riders.

Even our Joel Chavez, with 20 years of racing experience waited until the last minute to register. The course was wet and the Pro 1, 2, 3 race was set to start at 8:30 p.m., making parts of the course dangerously dark.

It was an exciting, edge-of-your seat race to watch and we’ve included some highlights for you to enjoy in the above video. Joel finished 3rd and put on a great show, as usual.

Hopefully, you’re following our weekly cycling training plan. This week the training plan is changing only slightly from last week’s training. You will be adding 3-4 more repetitions on your Leg Speed Day (Tuesday) and your Hill Repeats Day (Wednesday). This way, you will build up your leg speed and power endurance.


  • Off (rest day)


  • 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: 9-10 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.


  • 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, 9-10 uphill repetitions. Start seated and finish standing for the sprint. Hill should be 500m – 1k in length:
    • 3 repetitions in 53/15 sprinting at the top for 20 seconds
    • 3 repetitions in 53/14 sprinting at the top for 20 seconds
    • 3 or 4 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


  • 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)


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


  • Time On Bike: 3 hours
  • Find a group ride or race
  • will be doing the St. Pete ride this Saturday


  • Time On Bike: 3.5 hours
  • Find a group ride or race
  • will be doing a hill ride in San Antonio this Sunday

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.