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Archive for February, 2010

Lake Mary Criterium Cycling Race Video and Cycling Training Plan Week of Feb. 22, 2010

February 22, 2010 By: Joel Category: Cycling, Cycling Races

One More Time Orlando Road Club Organized
One Of The Most Beautiful And Exciting
Criterium Cycling Races In Florida!

For the past 10 years I have been racing my bicycle in Florida and for me, the Lake Mary Criterium is one of the most beautiful and exciting cycling races that any competitive cyclist can do in the State of Florida.

The Lake Mary Criterium is always well-organized, safe and full of cheerful spectators and cycling fans that keep the competitive cyclists fired up and motivated to do their best and put on an exciting cycling racing show on this beautiful racing course.

This year, like always, the Pro12 field was a mix of riders from all over the United States, including Illinois, Georgia, North Carolina and Texas, as well as a representation from the Puerto Rican National Cycling Team.

The Pro12 race started super fast with cyclists from different teams launching attack after attack in search of a winning breakaway. But the competition was in such great shape that they chased everything down bringing the race to a close, crazy and exhilarating final field sprint where Andrew Crater took his second win of the year in Florida racing. The Puerto Rican cyclist, Eduardo Colon Ortiz, 2008 Winner of The Lake Mary Criterium Race, placed second and Daniel Chavez, 2007 and 2008 Florida Point Series and Florida Cup Champion finished third.

This year’s Lake Mary Criterium was such a thrilling cycling experience that left all the cycling fans and racers grateful for the Orlando Road Club (ORC) for always putting on great cycling races and with the wish to have beautiful and safe races like this all over the State of Florida.

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: 6 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, 6-8 uphill repetitions. Start seated and finish standing for the sprint. Hill should be 500m – 1k in length:
    • 1 repetition in 53/15 sprinting at the top for 20 seconds
    • 1-2 repetitions in 53/14 sprinting at the top for 20 seconds
    • 2 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 or 11
    • 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.