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Training To Win Cycling Video and Cycling Training Plan for the Week of May 3, 2010

May 03, 2010 By: Joel Category: Cycling, Cycling Training

Tampa Cyclists Are Training Hard To Bring Home More State Championship Titles In
The 2010 Cycling Season

For years Tampa’s competitive cyclists have been training on group rides to practice and get ready for their Florida cycling races, but this year something new is happening. The group rides are getting bigger and faster than official bike races.

Every weekend that there is not a race on the Florida Cycling Racing calendar, cyclists are bringing the heat and the speed to the weekend group rides that you don’t even see at the races.

Lately, on the group rides, more than a hundred cyclists are showing up. The attacks are starting from the parking lots, and the sprints throughout the rides are reaching incredible speeds of up to 40 to 50 mph.

Because of all the competitive and super fast group rides that we have in the Tampa region, competitive cyclists from all categories have been increasing their cycling performance and getting the competitive edge needed to bring home more state championship titles and jerseys.

Here at ChavezCycling.com we wish all the Tampa area cyclists a safe and victorious Florida State Criterium Championship race weekend!

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.