Performance Coaching

According to the general cycle of an ATP (annual training plan), this phase started in mid January; the development of specific fitness and advanced technical skills. It’s the reason why pro teams hunt down under and the southern latitudes or head to places like Mallorca, Southern Spain and Provence.

In general, those of us who may be aiming for less lofty goals still plan for fitness to show up in the Spring Series, the UBC tri/duathlon and a typical Canadian ‘training camp’ in California or Spain, if you know the right coaches to work with!

Locally, we continue up to the first week of March with cross training; skiing, running, cross biking. Indoor riding is a must through this time of year.

Taking a short amount of time with specific high intensity rides is the way to stay on track and get the precise amount of zone training and continue to adapt systematically. You have a cardio/respiratory system and a skeletal system. That’s 3 different and very specific types of rides to give you the adaptations that will be there for you on the road.

As a coach, I look at your power output; but that’s all relative to how your heart rate responds and how your breathing can keep up. Aerobically, your power output correlates with heart rate. Do you know what happens when your system goes over the edge, the threshold? Find out, Gear Up in March; that’s the focus of this month.

What if…. you choose to be a better cyclist? What if …… you choose to make it happen, now? Where do you go? Will it happen in a spin class do you think? Or will it happen when you look for an expert, a coach, someone who knows what it takes both physically and mentally.

Choose a commitment to this year; to a coached program, a coached indoor workout series. What technique are you lacking, what position on the bike are you using, what is your pedal stroke efficiency and why would you care.

A few reasons why; to make it to the Haute Route and to finish it; to ride any fondo and enjoy the experience; to conquer alpe d’huez under an hour; to ride the Cypress Hill Climb Challenge without any fear that you won’t make it; to take on a provincial or national championship road race with confidence. Just to know that you know what you’re doing.

We would love to see you on the bike, riding with us indoors or out and have you join the cycling community.

It’s easy – take the first step – https://gearupkits.as.me/ and register for a pre-ride testing, a 10 pack (consult included) or a private session with either coach Barb or coach Joanie. See you then!

you know you have to do it, a longer ride on Wednesday complete with specific repetitions that will elevate your power profile in the 1, 3, 5, 8 minute region.

This has to be done with your best technique; if you think that can be done without having someone there to provide you with feedback, without a coach, then you will continue to get the same results as you did last year, the year before …… etc.

What is your obstacle to joining a coached ride? Think about it, your reasons, write them down! What could happen if you do?

Maybe that climb you always find is a problem, the time trial speed/power that eludes you, the pickup after corners, the ability to stay with a group, maintain a speed; I could go on!

Discover the 2020 you, a new decade and a new way of looking at your riding. It’s easy, register for Wednesday’s starting in January!

Late March to early April, a time when many use the words Training Camp to designate their intention at that time of year. Could it be that it’s an opportunity to Tour, to do daily volume and climbing, in preparation for spring? That could be the Spring Series, the Pacific Populaire, or another Tour such as the Haute, the Trans, the Dolomiti!

Or could it be that you just want to get out of town and trade grey skies for blue sky, same old (Richmond loop, again?) for new roads and car drivers for no cars, or very few cars?

What is your priority? Time, value, experience? There are still many rides I haven’t done, just as many that I have, and I can’t stay away from Girona. What I have enjoyed going back a 3rd time is the knowledge of the area combined with the memories of the people on the rides, knowing that there are still so many more to explore while enjoying riding and sharing those that I have done.

Join us for an amazing ride in Girona and Banyoles, Spain. 10 days that begin on March 23 through to April 2nd. 10 days of riding, easy recovery day is built in and there is so much for a non riding partner to do as well.

Compare with other tours and contact hellenwheels379@gmail.com to reserve for 5 days in Girona in super nice apartments or hotel, then 5 days at the famous, Rocacorba Cycling hotel. All rides are guided (with a local xpro or local wealth of knowledge), rental bikes of top quality (included, discount with your own bike). We will treat you to the sights and sounds of this historic area, you’ll get so much more than offered elsewhere.

$2950 CAD for 10 nights, single supplement +, meals for first 5 days optional, included for 5 days at Rocacorba Cycling Hotel.

Limited number of spots available, reserve now, $400 deposit to hold your reservation and dream of the rides you’ll be doing in the spring!

For TNT (Tuesday Night Training)    Register TNT starting October 8th, 10 weeks; 6 – 7:15 pm. For explosive results!

For Watts Up on Wednesday Register   Watts up! begins October 2nd, 12 weeks; 6 – 7:15 pm. For stamina and technique.

Tuesday Night Training starts on October 8th, for 10 weeks. Registration link below;

http://clients.mindbodyonline.com/classic/ws?studioid=44339&stype=41&prodid=10274

When you pay attention to a skill, you will improve. This 10 week; 1hr 15 min. class will provide you with the specific training that will get you to the finish line fast! Gain strength and explosive power. Your 5 second sprint, your 30 second and 60 second power output.

Learn the tips that will line you up for the sprint for the Spring series, Tuesday or any criterium you take on in 2020 AND it will help your cyclocross riding. 10 weeks;  6pm-7:15 .  $300 October 8 – Dec 10.

Limited bike seats, small class for big results. 

Wattbike classes take place at Rep1 Fitness on Broadway