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Archive for March, 2010

Tampa Twilight Criterium Video and Cycling Training Plan Week of March 29, 2010

March 30, 2010 By: Joel Category: Cycling, Cycling Races, Cycling Training

For The Second Time Downtown Tampa Closes Its Streets For Cycling Fans To See Super
Sonic Bicycle Racing Speed

One more time, on Saturday, March 28, 2010 cycling fans from all around Florida came to Tampa to have an opportunity to watch how some of the best criterium cycling racers in Florida reach unbelievable racing speeds through the downtown corners and cobblestone roads in one of the most technical and rough criterium races in the state.

After all the various categories finished their exciting races, they left it to the Pro,1,2 cyclists to finish up the day with another exciting and spectacular cycling racing show.

The Pro,1,2 race started around 6:30 p.m. with a beautiful inaugural ceremony that left all the riders fired up and ready to hit downtown Tampa’s corners at super fast speeds.

The race organizers put a lot of money in primes on the first two laps, making some riders sprint from the gun. After this unexpected fast start the group slowed to catch their breath for a second and three riders took advantage of this opportunity to attack and go on an early breakaway.

Out of the three riders on the breakaway, two riders, Yip Tsang from Zmotion Team and Raul Bello from Santos Team put forth a super human effort by staying focussed and strong for a long time to keep their speed up through the many corners and rough cobblestone roads. Incredibly, they were able to stay ahead of the main group and make it all the way to the end of the race on the breakaway.

At the final sprint, on the break, Yip Tsang took an impressive win over Raul Bello who finished second. A few seconds behind them, John Durango “El Diablo” from Santos Team finished third, winning the main field final sprint.

After the race was over all the cycling enthusiasts and racers went home very happy and grateful to the City of Tampa and the race organizers for putting on such an unforgettable and sensational criterium racing cycling show.

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: 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.

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, 6 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 repetitions in 53/13 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 53/11
    • 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.