This actually looks pretty awesome.
Dear cyclists,
Congratulations on getting through the first semester! We may be half-way through the academic year, but the training cycle is just getting started.
The goal for the first semester was for you to accomplish the following:
1) Acclimate to riding your bike regularly
2) Develop some aerobic base
3) Work on pedaling efficiency skills (spin-ups and single-leg drills)
4) Attempt some basic tempo workouts
That being said, if you’ve been lazy/busy and haven’t gotten past that first item, you’ll still be good to go when everyone gets back on campus for Winter Study, at which point in time there will be NO EXCUSE WHATSOEVER TO NOT BEGIN TRAINING. Take advantage of your freedom by deciding to put in some serious ark time over WS. I’ll let you all know what that period of time should look like in a couple weeks, but here’s what you should be prepared for starting early January:
— riding a minimum of 4 days/week
— starting with 2-3 interval workouts/week
— “testing” (this is fun)
To prepare you for this, I want to let you know what you can do between now and then. Obviously, enjoying your break and spending time with family is great, but I assure you biking is much better. Here are your options, ranked from most to least ideal.
1) RIDE OUTSIDE! If you are lucky enough to live in a relatively warm place, try to ride outside a good deal. You’ll miss it. Trust me.
2) RIDE INDOORS! Have a trainer/rollers? Keep up with the same stuff we’ve been doing thus far: drills, steady aerobic rides, and moderate tempo sessions. Throw in some sets with a lower cadence to build strength.
3) CROSS-TRAIN! Nordic skiing is exceptionally good training, running and swimming are okay. Keeping active in some way, though, will help maintain gains that you’ve worked for. Also included here is LIFTING. Here are effective exercises that you can do:
— leg press
— hamstring curl
— calf raise
— hip ab/adduction
— squats
When doing these exercises, remember the following:
- low weight, high reps (15-20)
- Start easy– you’re not doing yourself any favors if you work really hard the first day and are sore for a week
- Generally three sets is good.
This should give you a sense of direction for the next couple weeks. After that, we’ll start moving into harder stuff.
Questions? Email, call, or text me whenever.
Happy holidays,
Coach
