Online Bike Shop

ChavezCycling.com meets all your cycling needs, from virtual cycling video downloads of Florida races, cycling training tips, cycling training camps, to cycling apparel and accessories.
Subscribe

Archive for February, 2010

Race For Humanity Videos and Cycling Training Plan Week of Feb. 15, 2010

February 16, 2010 By: Joel Category: Cycling, Cycling Races, Cycling Training

Cyclists From Around The World Come To Florida
To Test Their Endurance and Skills In The
Cycling Race For Humanity

On the weekend of February 13, 2010 for the fifth year in a row, San Antonio and Dade City, Florida hosted the cycling Race For Humanity where competitive cyclists from around the world came to test their endurance in one of the hardest and most challenging road races in the state of Florida and to test their bicycle cornering skills in an extremely technical criterium race.

The course for Saturday’s road race was a hilly 17-mile loop where the Pro,1,2,3 field had to compete for 4 laps, for a total of 68 miles.

The race started going fast from the go, with an early breakaway forming within the first mile of the race. During the first lap, a few more riders jumped to the breakaway. Together they managed to stay away from the main peloton for the first 3 laps with some riders dropping off as the high speed attacks and constant climbing took a toll on their legs.

On the second lap a chase group broke away from the peloton and incredibly, were able to catch the lead breakaway 5 miles before the finish. During the last few miles, the breakaway was getting smaller and only 6 riders stayed together until the final mile of the race where Bobby Sweeting broke away solo for the win, followed very closely by the final sprint of the other 5 riders where Oscar Henao and Andrew Crater took second and third place.

The Sunday crit was on a half-mile long course with six corners, where the Pro1,2 raced for 70 minutes plus 5 laps. The race started super fast with the riders staying single-file for the first 45 minutes. There were many attempts to break away but the competition was so intense that none of the attempts succeeded.

About 45 minutes into the race a strong group of about 8 riders broke away and were chased by the main group for 2 laps. As soon as the chase group joined the breakaway a rider crashed while cornering, taking some riders out of the course and splitting the group again.

After the crash, a group of nine managed to stay away for the remainder of the race and sprinted for the finish together where Andrew Crater, Grant Potter and John Durango took first, second and third place.

Here Is This Week’s Chavez Cycling Training Plan:

Monday:

  • Off (rest day)

Tuesday:

  • 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.

Wednesday:

  • 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

Thursday:

  • 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)

Friday:

  • Time on Bike: 1 hour
  • Speed: 18 mph (30 km/h)
  • Gear: small chain ring (easy recovery ride)

Saturday:

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

Sunday:

  • 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.