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Archive for January, 2010

Cycling Role Model To Follow and Cycling Training Plan, Week of Jan. 18, 2010

January 18, 2010 By: Joel Category: Cycling, Cycling Training

Tampa Bay, Florida…
Home of Another Great Cycling Champion
Who Is A Good Role Model For Cyclists To Follow!

Cycling, Cycling Racing

For years, Tampa Bay has been the favored training area for many competitive cyclists and the home of a lot of big cycling champions in the State of Florida, in all cycling racing categories.

Cycling, Cycling Racing

In 2009, another big cycling champion emerged from the Tampa Bay area…a cyclist with the perfect winning attitude and qualities, and big cycling accomplishments that enriched Tampa Bay’s cycling history, confirming that Tampa Bay is one of the best cycling training grounds for competitive cyclists.

Pablo Santa Cruz, Team Captain of the Florida Velo Cycling Team, a cycling racer with a positive and optimistic attitude, high level of confidence, a huge desire to always do his best in all that he does, consistent in his life and in his cycling training plans, tenacious on the cycling training and racing fields and always with a vision that is focused on the end result, brought to the Tampa Bay area all these amazing cycling racing results:

  • Ranked #1 in the United States in Masters Criterium (45-49)
  • Ranked #1 in Florida in Masters Criterium (30-99)
  • 1st Place in Florida in Masters Overall (45+)
  • 1st Place in Florida Champion of Champions in Masters 45+
  • Florida Points Series Champion in Masters 45+
  • Florida Spring Series Champion in Masters 45+
  • Florida Fall Series Champion in Masters 45+

That is why here at, we think that Pablo’s winning attitude, qualities and big cycling accomplishments make him a great example to follow for any competitive cyclist with big dreams and cycling goals.

Here Is This Week’s Chavez Cycling Training Plan:


  • 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: 8-10 downhill 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, 8-10 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
    • 2-3 repetitions in 53/13 sprinting at the top for 20 seconds
    • 2-3 repetitions in 53/12 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 (30 km/h)
  • Gear: small chain ring (easy recovery ride)


  • Time On Bike: 3 hours
  • Find a group ride or race


  • Time On Bike: 3.5 hours
  • Find a group ride or race

Note: You can customize this cycling training plan according to your schedule. You can do more hours on the bicycle if you have plenty of time to train. However, if your time is limited, you should at least do your downhill sprints (Tuesday training) and uphill sprints (Wednesday training) to develop your leg speed and leg power.