2013 Winter Training Cycle

RIDE FASTER, STRONGER, SMARTER WITH WTC – Winter Training Cycle!

Use your Saturday mornings to improve your racing skills with our popular Winter Training Cycle program. WTC starts Saturday, October 5th. For the first Saturday only, WTC is open to members and non-members who are experienced D-1 riders or higher, racers, those considering racing, and cyclists who want to get stronger and faster. Beginning Saturday, October 12th you must be a current member of SDBC to take part.

WTC is modeled after Arnie Baker’s HIT (High Intensity Training) and ACE (Altitude Climbing and Endurance) programs. It is a periodized training program which focuses on (a) Base / Endurance training, (b) Strength and (c) Speed. It’s a vital part of our overall racing team development program and it benefits both racers and recreational riders.

This 3-month training program is designed by Coach John Jahelka. The rides are being organized and led by Wells Wang, Men’s Development Team director, as well as other men’s racing team members.

The Course

The course is 60 miles with 3,500 feet of climbing. We will be using the hills of the D-2 route but this is NOT the D-2 ride. WTC will form up as soon as the A-ride rolls out and immediately follow the B-ride, about 8:35.

Training includes:

October: BASE/ENDURANCE – Post-race season recovery and endurance work done each week at progressively higher heart rates.

November: STRENGTH – Intervals in large gear, slow cadence standing, sitting and some isolated leg training.

December: SPEED – High cadence intervals. Each week there are increases in heart rate intensity, leg speed, and duration. Intervals have been painted on the road surface. To get maximum benefit from these exercises both heart rate and cadence monitors are recommended.

More Information

For question and the most up-to-date information each week please log onto our Facebook page: www.facebook.com/sdbc.wtc

Mike McLaughlin – Training Director

 

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