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Team In Training Summer 2013 Tahoe Cycle Team: 2nd Half Training Calendar

MARCH 3 Ride easy: L1: 15-20 miles L2: 20-30 miles L3: 25-40 miles MARCH 10 Ride easy: L1: 15-20 miles L2: 20-30 miles L3: 30-45 miles 4 All: Strength training Make an appt to have your bike tuned up a couple weeks before your event. 11 All: Strength training Get a massage! 5 15-min warm-up L1: 6x3 min hard L2: 7x3 min hard L3: 8x3 min hard All: 3 min rest btwn Easy cool down 12 15-min warm-up L1: 5x4 min hard L2: 6x4 min hard L3: 7x4 min hard All: 4 min rest btwn Easy cool down 6 Ride easy: L1: 30-45 min L2: 15 miles L3: 15-20 miles 7 All: Strength training 8 All: Rest 9 Team Ride 4: 45 miles McInnis Park, San Rafael 16 Buddy Ride or OYO

Celebrating for a Cause
MARCH 17 Ride easy: L1: 15-20 miles L2: 30-40 miles L3: 30-45 miles STP - TBD MARCH 24 Ride easy: L1: 20-30 miles L2: 30-40 miles L3: 40-50 miles 25 All: Strength training 18 All: Strength training 19 15-min warm-up L1: 6x4 min hard L2: 7x4 min hard L3: 8x4 min hard All: 4 min rest btwn Easy cool down 26 15-min warm-up L1: 5x5 min hard L2: 6x5 min hard L3: 7x5 min hard All: 5 min rest btwn Easy cool down

13 Ride easy: L1: 30-45 min L2: 15-20 miles L3: 50-30 miles Flat to rolling terrain Recommitment paperwork due to office by 5 PM 20 Ride easy: L1: 30-60 min L2: 15-20 miles L3: 20-30 miles Flat to rolling terrain

14 All: Strength training

15 All: Rest

21 All: Strength training

22 All: Rest

23 Team Ride 5: 55 miles Yountville Park, Yountville 7:00AM Lunch: In the park or at The Blue Pacific 30 Buddy Ride or OYO

27 Ride easy: L1: 30-60 min or rest L2: 15-20 miles L3: 15-25 miles .

28 All: Strength training + ride 20 miles.

29 All: Rest

Focus for March: Build bike strength & endurance Learn to stay properly fueled and hydrated by eating and drinking while riding Start practicing pace-lining Develop fluid riding lines i.e., smooth straight lines with no sudden moves or swerves Improve your flat tire changing (make sure you can do this on your own!) Improve overall bike skills Follow the training calendar as closely as possible (keep a log of the miles and workouts you do)

Team In Training Summer 2013 Tahoe Cycle Team: 2nd Half Training Calendar
APRIL 31 Ride easy: L1: 20-30 miles L2: 30-40 miles L3: 40-50 miles 1 Rest! Go buy new cycling socks!  2 15-min warm-up L1: 5x5 + 1x10 hard L2: 6x5 + 1x10 hard L3: 7x5 + 1x10 hard All: 5 min rest btwn Easy cool down 9 15-min warm-up L1: 6x5 + 5x2 hard L2: 6x5 + 8x2 hard L3: 6x5 + 10x2 hard All: 5 or 2 min rest btwn Easy cool down 16 15-min warm-up L1: 3x7 + 5x2 hard L2: 4x7 + 5x2 hard L3: 5x7 + 5x2 hard All: 7 or 2 min rest btwn Easy cool down 23 15-min warm-up L1: 3x7 + 1x10 hard L2: 3x7 + 2x10 hard L3: 3x7 + 2x10 hard All: 5 min rest btwn Easy cool down 30 15-min warm-up L1: 3x8 hard L2: 4x8 hard L3: 4x8 hard All: 8 min rest btwn Easy cool down 3 Ride easy: L1: 30-60 min or rest L2: 15-20 miles L3: 15-25 miles 4 All: Strength training L1: Ride 20 miles L2: Ride 20 miles L3: 4X2 min hard with 2 min rest btwn 5 All: Rest 6 Team Ride 6: 55 miles Stafford Lake, Novato 7:00AM

APRIL

7 Ride easy: L1: 20-35 miles L2: 35-45 miles L3: 40-50 miles

8 All: Strength training

10 Ride easy: L1: 30-60 min or rest L2: 15-20 miles L3: 15-25 miles or

11 All: Strength training L1: Ride 20 miles L2: Ride 20 miles L3: 5X3 min hard with 3 min rest btwn

12 All: Rest

Lunch: Potluck 13 Buddy Ride or OYO

APRIL

14 Ride easy: L1: 20-35 miles L2: 35-45 miles L3: 40-50 miles

15 All: Strength training

17 Ride easy: L1: 10-20 miles L2: 15-20 miles L3: 15-25 miles

18 All: Strength training L1: Ride 20 miles L2: Ride 20 miles L3: 7X2 min hard with 2 min rest btwn

19 All: Rest

20 Team Ride 7: 65 miles Moraga/Orinda BART Station 7:00AM Lunch: 27 Buddy Ride or OYO

APRIL

21 Buddy Ride Ride easy: L1: 20-35 miles L2: 35-45 miles L3: 40-50 miles

22 All: Strength training

24 Ride easy: L1: 10-20 miles L2: 15-20 miles L3: 15-25 miles

25 All: Strength training L1: Ride 20 miles L2: Ride 20 miles L3: 7x3 min hard with 3 min rest btwn

26 All: Rest

APRIL

28 Ride easy: L1: 20-35 miles L2: 35-45 miles L3: 40-50 miles

29 All: Strength training

Focus for April: Stay alert and focused on longer rides Continue developing a fluid riding style, smooth straight lines with no sudden moves or swerves Get more confident with pacelining Keep improving overall bike skills Build endurance Build strength and power on hills

Team In Training Summer 2013 Tahoe Cycle Team: 2nd Half Training Calendar
MAY 1 Ride easy: L1: 15-25 miles L2: 20-30 miles L3: 25-40 miles 2 All: Strength training L1: Ride 25 miles L2: Ride 25 miles L3: 2x7 min hard with 7 min rest btwn 3 All: Rest 4 Team Ride 8: 75 miles Petaluma to Jenner and back! 7:00am

MAY

5 Ride easy: L1: 20-35 miles L2: 35-45 miles L3: 40-50 miles

6 All: Strength training

7 15-min warm-up L1: 4x8 hard L2: 4x8 +5x1 hard L3: 4x8 + 5x1 hard All: 8 or 1 min rest btwn Easy cool down

8 Ride easy: L1: 15-30miles L2: 20-30 miles L3: 25-40 miles

9 All: Strength training L1: Ride 25 miles L2: Ride 25 miles L3: 3x7 min hard with 7 min rest btwn

10 All: Rest!

Lunch: 11 Buddy Ride or OYO

MAY

12 All: Ride easy: L1: 20-35 miles L2: 35-45 miles L3: 40-50 miles

13 All: Strength training

14 All: 15-min warm-up L1: 4x8 + 5x1 hard L2: 4x8 + 8x1 hard L3: 4x8 + 10x1 hard All: 8 or 1 min rest btwn Easy cool down

15 All: Ride easy: L1: 15-20 miles L2: 15-25 miles L3: 20-30 miles

16 All: Strength training: upper body only L1: Ride 20 miles L2: Ride 20 miles L3: 2x7 min hard with 7 min rest btwn

17 All: Rest

18 Team Ride 9: 65 miles Yountville Park. Yountville 7:00am

Final Fundraising Deadline
MAY 19 All Ride easy: 50-60 miles 20 All: Rest, easy ride, swim, or yoga 21 All: Ride easy: L1: 15 miles L2: 15-20 miles L3: 15-25 miles 22 All: Ride easy: L1: 15 miles L2: 15-20 miles L3: 15-25 miles 23 All: Ride easy: L1: 15 miles L2: 15-20 miles L3: 15-25 miles Begin a slow taper in your efforts on the bike 24 All: Rest

Lunch: BBQ Potluck 25 Send off Ride 45 miles 9:00am Skyline Park, Napa

Memorial Day

Lunch: BBQ Potluck

Focus for May: Make an appointment to have your bike tuned up at your local bike shop well before you leave for Tahoe! Check your tires, chain and brake pads…replace if worn. Replace any worn or damaged parts or gear. At a bare minimum, clean and lube your drive-train before Tahoe i.e., crankset, cassette and chain!!! th May 27 begin a slow taper in your efforts on the bike, this means you still ride regularly but don’t overdo it, ride easy!!

Team In Training Summer 2013 Tahoe Cycle Team: 2nd Half Training Calendar
MAY/ JUNE 26 OYO 27 ALL: easy ride 28 All: easy ride 29 All: easy ride 30 All: easy ride Pack for Tahoe Begin to hydrate Slow Taper Taper Taper Taper Hydrate Taper Hydrate Inspiration Party 8 Buddy Ride or OYO Hydrate 31 All: Rest 1 Tahoe team: Go to South Lake Tahoe Check out ride in the afternoon 10-15 miles 2:00PM

JUNE

2 America's Most Beautiful Bike Ride Lake Tahoe Enjoy your day and have fun!!! “oh dark thirty: Victory Party
9 OYO

3 All: Rest, easy ride, swim, hike, yoga or do nothing-pamper yourselves, you deserve it, get a massage!!

4 Send Thank You Letters to you donors – they want to hear about your Century Ride!!!

5 Rest, easy ride, swim or yoga

6 Rest, easy ride, swim or yoga

7 Rest, easy ride, swim or yoga

JUNE

JUNE

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10 Consider coming back for another event or being a mentor, ride support or coach next season! All: Rest 17 All: Strength training

11 Send Thank You Letters to your donors-they want to hear about your century ride!!! All: ride 20 – 30 miles 18 All: Ride easy 15 -30 miles

12 All: ride 20 – 40 miles

13 Continue training and prepare for another ride – Marin Metric or the Tour de Tucson.

14 Rest

15 Buddy ride or OYO

19 All: Ride easy 15 - 30 miles

20 All: Ride easy 15 -30 miles

21 Rest

22

OYO

JUNE

23 Rest and spend the day with family and friends

24 All: easy ride or strength training, swim, yoga

25 All: easy ride or strength training, swim, yoga

26 Find a new organized ride or plan a buddy ride with your TNT friends.

27 Sign-up for your next TNT event!!

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Focus for June: For the week after the century, RELAX!!! Recover, get a massage or two, and visit with family and friends. Expect to be tired or "flat" for at least 2 weeks after the event. It's OK. Time off now means a strong comeback later! Don’t try to force recovery. If you’re sore and tired, don’t push it, and don’t feel guilty! Savor your hard work and start planning your next event within 2-3 weeks of your century.