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Archive for April, 2010

Training For The Final Sprint Video and Cycling Training Plan for the Week of April 26, 2010

April 27, 2010 By: Joel Category: Cycling, Cycling Training

Discover How The Master’s State Criterium Champion Has Made His Incredible Come-Back and Is
Training To Defend His State Title

After being in one of the biggest cycling crashes ever in the history of Florida racing during the 2009 Master’s Road Race State Championship final sprint, a crash that sent him straight to the hospital and kept him off the bike for weeks due to his injuries, the 2009 Masters Criterium State Champion has made a quick come back and is riding faster than ever.

Victor Rodrigues has been training very hard on the Tampa Bay trails and on cycling group rides and is now in perfect racing condition to defend his state title.

Victor is a long-time, experienced Florida cycling racer and has been a state champion in many different racing categories. He has impressive leg speed, power and cycling racing talent to bring Tampa another cycling state championship title.

In the recent cycling training group rides, Victor has been reaching super fast speeds of over 40 miles per hour when practicing the final sprint against other talented local Tampa cyclists and teamates.

At two weeks before the State Criterium Championships, Victor seems to already be mentally and physically ready to do his best to step on the top of the podium once again and add another trophy and championship jersey to his awards collection.

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 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


  • 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)


  • 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.