Collegiate Cycling Bikes, Racing, and Training October 1, 2007
Rules of the Road Make Friends Obey traffic laws Use hand signals For group rides: Point out things Ride straight and smooth Don’t be a jerk!
Bikes Basic Road bike, Drop handlebars – 700c wheels, slick tires Carbon Fiber Aluminum w/Carbon Fiber Aluminum STEEL! Parts, wheels, etc.
Types of Racing Collegiate v. USCF ECCC Categories Criterium A,B,C,D,E 1,2,3,4,5 Criterium Road races Individual and Team Time Trial
Racing Suggestions Stay in the pack Stay near the front of the pack Stay relaxed Find the “good wheels” Learn how to follow close to a wheel but not overlap it Be smooth in your movements
Group Riding Do it Practice with people you know Practice drafting
Cycling Training Overview Types of Training/Plans Sample Plan Racing Things not to do FAQ
- Eddy Merckx when asked about his advice on for a training plan “Ride Lots” - Eddy Merckx when asked about his advice on for a training plan
Overview Building endurance Building strength Building speed Pick a plan that is realistic and has a peak date Consistency, consistency, consistency Have fun!!!
Training Plans “Scientific” Plans The “Ride a lot” plan Wattage, heart rate, time, speed The “Ride a lot” plan The “Group Ride” plan Race into Shape plan Beer drinker’s paradise
Reminders Enjoy your rest time Be consistent Find a training partner who has a similar riding schedule Be realistic
Sample Plan 1 Four Week segments – 3 Hard, 1 Rest Prep – 6 x 4 Base 1 – 7, 8.5, 9.5, 5 Base 2 – 7.5, 9, 10, 5 Base 3 – 8, 9.5,10.5, 5 Build 1 – 9 x 3, 5 (Racing?) Build 2 – 8.5 x 3, 5 (Racing?) Peak – 7.5, 6 (Racing)
Sample Plan 2 Four Week segments – 3 Hard, 1 Rest Prep – 11 x 4 Base 1 – 12.5, 15.5, 17.5, 9 Base 2 – 13, 16.5, 18, 9 Base 3 – 14.5, 17, 19, 9 Build 1 – 16 x 3, 9 (Racing?) Build 2 – 15.5 x 3, 9 (Racing?) Peak – 13.5, 11 (Racing)
Club Organization Be excited about your club Create opportunities for joint rides Make sure there are benefits to people joining/riding (even small ones) Make connections with host housing or volunteers Keep alumni connections
Cool Ideas Buy a team toolkit and house it with someone on the team Have rides coupled with another event (Social?) Keep an updated website Keep an updated list of alumni