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Archive for August, 2009

Cycling Training Plan – Week of Aug 31, 2009

August 31, 2009 By: Joel Category: Cycling, Cycling Training

Here is why you should listen to the voice of triumph during your cycling group rides or races!

In my 20 years of competitive cycling racing, I have come to realize that in every single race, there are two voices in my mind. The voice of “Triumph” and the voice of “Defeat,” and as the race becomes tougher both voices get louder in my mind and compete for my attention.

It has also been my experience that whichever voice I choose to listen to at that moment leads me either to my victory or to my defeat. That’s why it is very important to manage your inner talking and thoughts. You must always remember to remember to stay positive and keep a winning attitude, because winning is a mind attitude.

We experience and attract what we think about the most. So, if you think you’re defeated, you are and if you think you’ll win, you will.

So, remember, during your cycling ride or cycling race you can keep yourself motivated using the power of positive self-talk. Always say, “I can,” “I will win,” “I will succeed.” That will give you the confidence and power to ride strong, succeed and win.

A positive attitude gives you the power to succeed and keep on moving forward at full speed, while a negative attitude will disempower you and put the brakes on, leaving you on the side of the road.

So, the secret to increasing your cycling performance and riding your bike like a champion is to manage your thinking and always keep your thoughts and inner voice positive! That will give you the power to win!

Remember, your reality is a reflection of the movie and dialogue that you are playing in your mind. Use the power of positive thinking for your success.

Here are some of my personal favorite quotes from The Magic of Thinking Big
by David J. Schwartz, a book that I highly recommend for everyone to read:

“Defeat is only a state of mind, nothing more.”

“A person is a product of his own thoughts.”

“Belief, the “I’m-positive-I-can” attitude, generates the power, skill, and energy needed to do. When you believe I-can-do-it, the how-to-do-it develops.”

“How you think when you lose determines how long it will be until you win.”

Now that you know how to stay self-motivated, with a positive attitude…we hope that you can follow our cycling training plan and start increasing your cycling performance and riding your best ever.

This week is the “easy week” of our training cycle, below is the training plan of the week:

Your muscles have been working hard for the past 3 weeks, giving you high performance and intensity. Now, during this week you have to give them their time to recover and rebuild for the next microcycle of training.

Please be aware that this is the most important part of the training plan! Following this will help you improve your fitness and take your cycling performance to the next level.


  • Off (rest day)


  • Time On Bike: 2 hours
  • Gear: 39/17 or 39/16 (small chain ring, easy “spinning” gear)
  • Speed: 18 – 20 mph (30 – 35 km/h)


  • Time On Bike: 3 hours
  • Gear: 39/17
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • or do a group ride, easy, drafting


  • Time On Bike: 2.5 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15


  • Time on Bike: 2.5 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15


  • Time On Bike: 3.5 hours
  • Find a group ride or race
  • will be doing the St. Pete ride on Saturday.


  • Time On Bike: 3.5 hours
  • Find a group ride or race
  • will be doing the San Antonio ride on Sunday or racing in Bartow, Florida.

Last weekend we participated in the St. Petersburg, Florida cycling group ride and the San Antonio, Florida cycling group ride. We noticed that they have increased in the number of attendees and increased in speed as well. We filmed parts of the ride to share with you so you can see why some of the best cyclists in the state of Florida stay very competitive training in these rides. If you need information about the various cycling events and group rides in the Tampa Bay area, visit