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Archive for May, 2010

Video of Tampa’s Fastest Cyclists and Cycling Training Plan Week of May 24, 2010

May 25, 2010 By: Joel Category: Cycling, Cycling Training

“A Stampede of Cyclists on Tampa Group Ride Training Super Fast To Increase
Cycling Performance!”

Weekend after weekend, throughout the year, in the cold or in the heat, more and more Tampa area cyclists are participating in the Tampa competitive group rides to become better cyclists.

This past weekend the group ride participants doubled in size and the amount of cyclists riding fast and strong in a single pack broke previous records.

That is why a massive peloton, like never before, came together at the end of this challenging 60-mile hilly route to compete for the final sprint where Daniel Chavez was the first one to cross the “mailbox” finish line raising his arms in victory.

Tampa group rides are the best places to go for any cyclist who wants to become a greater cycling competitor or even to become a state champion, like Pablo Santa Cruz did in his 2010 Masters State Crit.

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.