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Archive for December, 2009

How To Prepare For Your Cycling Training and Cycling Training Plan – Week of Dec 21, 2009

December 21, 2009 By: Joel Category: Cycling, Cycling Training

Here Is How To Get Ready
and Prepare For A Safe Cycling Group Ride
and Cycling Training Day

Before getting on your bike and going on your cycling training session or group ride there are things that you, as a cyclist, need to know and have before leaving home and getting on the road to get the best out of your training and have a safe ride:

  • It is important to check the weather forecast in the area that you will be riding so you can dress with the proper cycling clothing for the weather.
  • It is important to wear a cycling jersey with back pockets to carry along with you the essential things that you will need on your training day.

  • Make sure to bring with you, in your cycling jersey’s back pocket, at least one energy bar for every hour you’ll spend on your bicycle ride to keep yourself fueled and avoid bonking.

  • It is important to have 2 water bottle cages on your bicycle so you can bring 2 water bottles filled with the sports drink that you prefer to stay hydrated and avoid thirst and muscle cramping during your cycling ride.

  • You will also need a saddle bag that attaches to your bike’s seat post to carry with you an emergency kit for flat tires and minor repairs that includes 2 tubes, a tube patch, 2 tire levers, 2 or 3 Co2 cartridges and a matching Co2 inflator (or a bike frame hand pump), and a mini multi-tool to fix minor mechanical problems that may arise.

  • Make sure you bring a small ziploc bag that you can fit in your cycling jersey’s back pocket with your ID, a credit/debit card and cash in case you need to stop to buy more food or drink.

  • Always remember to bring your cell phone with you in case of any emergency or major breakdown so that you may call someone to help.

If you, as a cyclist, follow these simple guidelines and make it a habit to always check to make sure that you have everything you need before your cycling bike ride, it will be easier and faster for you to handle and overcome any emergency situation that you might face on your cycling training day.

Here Is This Week’s Chavez Cycling Training Plan:


  • Off (rest day)


  • Time On Bike: 1-2 hours
  • Gear: 39/17 or 39/16 (small chain ring, easy “spinning” gear)
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • 30-45 minute gym workout


  • Time On Bike: 3 hours
  • Gear: 53/17
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • or do a group ride


  • Time On Bike: 2-3 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 53/17 ,16, or 15
  • 30-45 minute gym workout


  • Time on Bike: 1 hour
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15
  • Optional 30-45 minute gym workout


  • Time On Bike: 3.5 hours
  • Find a group ride
  • will be doing the Panera ride in Clearwater, FL on Saturday.


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