Nov 1 - UNIFORM KIT: Our Uniform Kit for 2009 has been chosen. The first order will be placed by Nov 1st. Send in your Team Order Form as soon as possible.

Nov 1 - OFF-SEASON TRAINING PLANS: Our Off-Season Training Plans (Nov 1 - Jan 31) are now available. Send an email to receive your copy and to request a personalized plan if needed.

Oct 27 - MEMBERSHIP DOCUMENTS: Our 2009 Membership Documents are now available.

NEWS & EMAILS - ARCHIVE

Browse sent/posted News & Emails

Base training focused on building endurance and muscle strength.

Start out with 8 hours/week to 12 hours/week by the end of the month.

Ideally, perform all training this month under threshold power. It is okay to go in Zone 4 for short periods of time during group/weekend rides.

Use big gear intervals to build muscle strength, and add a few standing-start sprints to improve your explosive power.

Use On/Off intervals to keep your fast twitch fibers from falling to sleep. Work on leg speed, without stressing the heart, to improve pedaling stroke and cadence.

Use long rides to build endurance.

Use cross training on or off the bike for fun and fitness maintenance.

Use the gym for core and specific strenght training.

Let's lay a good foundation!

Remember that all this and more can be had on a personalized plan...all you have to do is ask!

RECOMMENDED
PRODUCTS and SERVICES

Personal Cycling Coaching by Simon Kessler

Pesonal Fitness Training by Joe Altamura & Jeff Ducker

Countertops, Vanities and Tabletops by Jim Kane

Wheelsets by Bill Shook and Ellen Kast

DEVELOPING & SUPPORTING COMPETITIVE CYCLISTS!

We are committed to improving every member’s riding skills, to sharing in their accomplishments, and to being ambassadors for the cycling community.