When: Wednesday, November 11 5:00 - 6:00 PM
Where: CEIT 2044 (main floor of the EIT building in a small hall opposite the CEIT cafe).
What: A chance for you to come up with a winter training plan so you can hit the road/trails next spring feeling great. Melissa Bunn will give a short talk on off-season training (what kinds of things you should be doing, how much, etc) and then everyone will have a chance to work on a training plan with her assistance.
If you are interested, please RSVP in the comments section here. If you know someone who might be interested, please spread the word!
When: Thursday, March 26
Time: 5:00 - 6:30 p.m.
Location: PAC 2021
Subject: The session will provide sample training plans for racing road or mountain-biking 2009 Ontario Cup races. Example training weeks and workouts will also be covered. The session is open to all UWCC members. Whether you are or are not planning to race the Ontario Cups for 2009, this is a chance to learn about training for racing.
Setting racing and training goals is key for effective training and for race performance.
The transition phase is the perfect time to assess the previous racing season and set goals for the upcoming season.
Example goal setting form: UWCC Goal Setting Form (PDF)
Even if you haven’t raced before, it’s good to set some goals for the upcoming season.
Remember that goals should be a stretch but should also be achievable.
And note that the workouts that you like and don’t like can tell you some things:
– which sorts of races/events you (would) like to do
– what your strengths are because you probably like doing workouts that you’re good at
– what your limiters are because you probably aren’t keen on or avoid doing workouts that don’t draw on your strengths
This is a reminder to RSVP by Nov 1 for the upcoming strength training session.
A “proper” strength training routine during the off-season plays an important part in conditioning for bike racing — be it road, mountain or cyclocross. It helps build overall strength which is important to performance and helps correct muscle imbalances that stem from doing the same form of exercise over-and-over (in this case, cycling). Note that strength training commences after one completes a transition phase.
For those currently racing cyclocross, it’s ok to attend the strength training session to learn about what exercises to do and how to do the exercises properly. BUT NOTE, since it’s still in the middle of the cyclocrss racing season, it’s important to take a transition phase after the cyclocross racing season is over and strength training can commence once the transition phase is over.
For many road and mountain-bike racers, the racing season has come to an end. Now that the racing season is over, what’s the next step in an annual training plan?
The transition phase
It is very important to take a transition period after the racing season and before starting the preparation phase of training for next racing season.
Key elements of a transition period:
1. lasts 3-6 weeks (some variation noted in coaching information resources)
2. low intensity and low volume
3. cross training
Goals of a transition period:
1. physical and mental rest and recovery from previous racing season
2. enthusiasm for upcoming racing season and related training
3. injury prevention through cross training (countering muscle imbalances)
Good articles:
* Cyclingnews’ Winter Training Series: Part 3
* Time for a Transition
*** Note that if cyclocross racing this fall, the transition phase comes after the cyclocross racing season has ended.
eva on October 9th 2008 in Coaching, Training
A very useful training resource has been added to the Crank the Shield web space: Crank the Shield Training Blog.
The blog provides a training plan for those athletes preparing for Crank the Shield. The training plan accounts for other races hosted by Chico Racing (such as the 8 hour, 24 hour and Ontario Cup events). It also provides training tips.
Crank the Shield is a 3-day stage race (mountain biking) that is taking place in Ontario from September 19 to 20, 2008. It starts at Buckwallow and heads up through the Haliburton region for a total of 250 km.
Improving strength and stamina through strength-and-conditioning training during the off-season translates into better cycling performance come cycling season and helps prevent sport-specific injuries via exercises that help correct muscle imbalances that have arisen due to cycling.
This session is for members of the UWCC that missed the Dec 2007 session, are new to the club, or want a refresher on the Dec 2007 session.
The session will be taking place at PAC 2021 on Tuesday, January 29th, from 4:30-6:30 pm .
eva on January 20th 2008 in Coaching, Events, Training
Are you interested in having a training plan for the 2008 cycling season?
This session will be helpful for anyone who plans to race during the 2008 cycling season or for anyone who is interested in trying to follow a training plan for cycling.
Topics covered
- Goal setting
- Establishing an annual-training plan
- Planning weekly workouts
Date: Fri Jan 25 2008
Time: 4:30 – 6:00 p.m.
Location: CIF Meeting Room
eva on January 16th 2008 in Coaching, Events, Training
It is very important to take a transition period after the mountain-bike racing season and before starting the preparation phase of training for next racing season.
Key elements of a transition period:
- lasts 3-6 weeks (some variation noted in coaching information resources)
- low intensity and low volume
- cross training
Goals of a transition period:
- physical and mental rest and recovery from previous racing season
- enthusiasm for upcoming racing season and related training
- injury prevention through cross training (countering muscle imbalances)
Articles: