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Supporting Lance Armstrong in our Group Rides and Cycling Training Plan Week of May 31, 2010

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

“Tampa Cyclists Wear Radio Shack Team Uniforms To Ride In Tampa’s Fastest Group Rides To Show
Their Support For Lance Armstrong!”

Tampa is becoming a big city for cycling. Every weekend more and more cyclists of all ages want to be part of Tampa’s competitve group rides.

This weekend a lot of cyclists showed up to the rides dressed like Lance and the rides were so big and so fast that it felt like we were riding stages in the Tour de France.

I think that by wearing Radio Shack’s team uniforms, Tampa cyclists are showing their early support for Lance in the upcoming 2010 Tour de France and are already sending positive energy to the universe in advance so that Lance can win for the eighth time and bring home another big cup, stuffed lion and champion jersey.

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.