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03/08/2013 16:14
Term 3 - Week 1 - Day Seven
Sunday 4th
Wind Trainer or Road - One hour ride flat terrain easy pace. Spin legs at about 90 - 100 rpm
Do not ripe your legs up today we want fresh legs for Tuesday - (very tough session)
Satudays Training Ride
Great Training Ride on Saturday with team Arcus. SE1 into a stiff head wind up Lake Rd, Then a nice easy ride home. How did everyone go with your respective racing. Flick me a note on the guest book.
Well Done - Olivia - HCCC winter series champion and spot prize pickeruperer, good work, consistency and perseverance - nice
Great Work - HANNAH H - National Cross Country - raced in the 4km run prior to the main event and was the first 4km runner in. 4K National Champion
02/08/2013 07:30
SATURDAY SESSION - Weather Dependant
If you are not racing on Saturdays or Sundays we need to slot in a training ride over the weekend. For me the Saturday is the best time. This weekend due to the rugby mid morning is the best option this week. It will be around 2 hours and will incorporate the SE1 exercise.
REMEMBER
Think, Train and Ride like Champions
01/08/2013 18:02
Friday 2/08/2012
Recovery spine on flat terrain 90 rpm - easy gears - low heart rate. 1 hr
Try to do core session
01/08/2013 07:00
Day Four: Two hour ride.
Warm up minimum 20-30 minutes. One hour and a half of SE grade 1 (see SE1 on the info sheet) including recovery time (should be about 4-6 efforts depending on length of climb).
31/07/2013 19:00
This program is going to maximize your time and get you in the best shape that can be achieved in that time. Nine weeks is a great length for a training round and with the right combination of workouts you will become faster, stronger and increase your chances of winning races.
To effectively use this program you may want to equip yourself with the following items:
- A cycle computer with cadence or be able to effectively calculate your cadence on the bike by counting.
- A heart rate monitor and know your heart rate zones, lactate threshold. E1, E2 not essential but as a tool to indicate effort they are fantastic.
- Floor exercise routines and a stretching program to help the rest of your body become adapted to your new cycling body.
- Protein Powder – Horleys is a good brand available at a reasonable price from the supermarket. Use as a recovery drink after training especially on tough days. You can use 50/50 Protein / Carbs or 100% protein your choice. use a recommended.
Note: Parents and riders - Junior A training squad
Training
If you have been selected for the junior A training squad the next 5 to 8 weeks is going to be very taxing on your physical systems, It is critical that you get good rest between training sessions. Please select very carefully the other physical activities you wish to undertake as it will be very easy to over train and exhaust your energy systems, reducing the desired results. Training nights for this term will continue to be Tue, Wed and Thursdays.
Saturday Training: I would also like to add a Saturday afternoon session to further assist those who want to follow the plan.
The Plan
We have a 9 week training plan which carefully and progressively introduces stress and active recovery. The stress, is to train the physical systems that are critical to cycling performance and the active recovery is to assist recovery before the next session. Please do not underestimate the requirement for recovery and rest. You may find some of these sessions easy to complete and some will make you want to find another coach enjoy the easy sessions and suck it up for the tough sessions. I am looking for consistency and 100% commitment.
(Be warned I will not want to hear about needing to be back early for a training session for another sports code)
30/07/2013 23:17
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12/09/2013 18:04
Well what a massive week, physically and emotionally. Seems like a little bit of deja vu, with injuries and accidents and weather.
I want to encourage the team by saying that you are looking fantastic on the bikes with a great attitude to training and are doing all that I would expect...
04/09/2013 14:18
We are into the home straight as far as A team training goes. Well done to the whole training squad including Sophie and Grace. It feels weird to see you riding with another team because I consider you to be mine and are a little possessive of your skills. The effort and progress you have all made...
25/08/2013 15:39
This Weeks Overview
Prepare for a hard week. Everyone is required to attend the Tuesday and the Thursday sessions, Rain or shine we will be heading out to Boyd Rd to complete 2 (approx 20 min) individual TTs. This is part of the pre selection testing so all results will be...
23/08/2013 15:14
Day Six: Length of ride your call do more kms if you feel good.
Warm up at least 20 minutes.
2 x RPM effort. That is 2 x 20min high cadence (100 to 110), low resistance - stroke control
Warm down 40 minutes to an hour.
18/08/2013 16:26
Day Five - Fri 24th
One hour ride, flat terrain E2 pace. Comfortable cadence.
Try to do floor exercise routine
18/08/2013 16:19
Day Four - Thur 22nd Be Prompt - If raining Watt Bikes for HK, GA, VC the rest will be doing the 10k test in the gym my 10k test (bring your bikes)
Well done Victoria today she set a new 10k record check out the results - (freakin! well done)
Two hour ride. Warm up for at least 20 minutes. Execute...
18/08/2013 16:18
Day Three - Wed 21st
Sunshine Room 10km Test
18/08/2013 15:59
Day two: Tue 20th
Two hour ride - Supra-Threshold power increase your speed, ability to tolerate higher loads of lactate and bring your to a finely tuned peak. These will serve as great microcosm of a time trial,
A- take the first 2 min to get up to speed
B- hold a steady rhythm at...
18/08/2013 15:55
Day One: Mon 19th
Flat terrain E2 pace. Comfortable cadence. Try to do core floor exercise routine
15/08/2013 15:27
Term 3 - Week 3 - Day 5
Day Five: Fri 16th - (One hour ride)
Flat terrain E2 pace. Comfortable cadence. Try to do core floor exercise routine
