Welcome to the Berkeley BiCYCLE Club
For Road and MTB Racers
First, here is a rough outline of the months to come, assuming that you want to start racing in February and really hit your stride in late March or early April. If you won’t race until March, go back to the November email and do that program in December. . Call Ron (925-337-1219), Meredith (415-516-0409), or Scott (925-933-7306) (a small amount of consultation is free for all club members) if you have questions.
In December the weightlifting focuses on beginning to develop strength endurance. In January the weights get a little lighter and the sets get longer still. Aerobic training in December has two components: endurance and long “tempo” intervals. Threshold intervals and hard climbing start in January in preparation for racing from the beginning of February.
If you are racing in the appropriate category, meaning that the other riders are as strong or stronger than you, good form can only be maintained without special adjustments for a limited time, usually 6-10 weeks, so if you are going to start racing later, delay the whole program correspondingly. After your first peak, a 1-2 month period of rebuilding can bring you to a second peak.
For most riders, racing in January will mean being tired enough to need a break by late April. The exception is riders who are efficient enough when they race not to need to dig deep. A rider who can race and win in their endurance-training zone can race month after month without going off-peak. In fact they can race and build base at the same time. This is why some riders seem to get stronger and stronger through the whole season, while others burn out, and also why it pays to build a huge base before racing.
Weights: December begins the muscular endurance phase of strength training. The first two weeks of December, add one set of each exercise to your routine. Starting the third week, add three repetitions per week to each set. Remember that you are a bike racer and not a gym rat.
You should still be doing roughly 8-10 exercises each time you visit the gym, each of which focuses on some muscle that is important for making power when cycling or stabilizing the rest of the body when cycling. Decrease the weights as needed so that you never lift to failure and you get a mild muscle burn only on the last few reps of each set. If the weight is selected perfectly you can complete each set without slowing down your rhythm, but doing so should require a definite effort.
If you are not lifting 2-3 days per week, it is better not to lift at all. If that is the case, pick two days per week, not back-to-back, for On Bike Strength. This workout is done entirely in your normal endurance heart rate zone, but once you are warmed up, alternate 3-minute periods at 50-60 rpm with 3-minute periods at 90 rpm. Do half the low cadence efforts standing and half seated. Continue alternating until you are 15 minutes or so from home and then just sit and spin for the cool down.
Riding: By now you should be accustomed to endurance training daily or almost daily, and it’s time to add a little bit of intensity. Endurance training means riding, running, swimming or whatever you choose to do at a pace that is fast but comfortable, with no burning, even on climbs, and no hard breathing. If you are doing endurance pace correctly and you eat and drink enough on a ride you should finish still feeling fairly fresh, not wiped out. If you are using a heart rate monitor, keep your heart rate strictly below 80% of maximum (below 75% for higher category racers and anyone training 16 hours per week or more).
Continue to endurance train as much as you have time for, including on weightlifting days, but take two days per week in December for Moderate Intervals on the bike. To do a Moderate Interval session, warm up going easy for about half an hour, then do intervals of 15-20 minutes just below the speed where you start to breathe harder (92-96% of LT if you know your LT).
Do one interval each day the first week, two the second and three the third and fourth weeks. Recover between intervals for about 8 minutes. Do some Moderate Interval sessions on hills and some on flatter roads. Include winding roads, and turns if you need to work on cornering. When you’re really good at bike handling you can include some gradual downhills with corners. If you’ll do time trials this year, do your flat intervals on the time trial bike. If you’ll race mountain bikes, do the hilly intervals on dirt.
For Cyclocross Racers
The plan for CX racers this month depends on season goals. Some crossers are racing right through big events in mid-January, while others are hanging up the bike this month to start preparing for the road and MTB seasons. I’ll give an outline of what to do no matter which goals you are heading for, but really if you are working toward Nationals or Worlds, you should be working more closely with a coach rather than following a generic training plan like this.
Keep following the plan below until three weeks before the end of your racing season. The final three weeks, you can make all the workouts shorter, and you don’t need to do anything harder than an endurance ride other than your Tune Ups and your races. Do keep working on skills if you have deficiencies there.
Once you have done your last race of the year, take at least 10 days during which you don’t train at all, or only very lightly every other day.
This month, racing will continue to provide the majority of the high-intensity training and you’ll only be doing intervals or other structured high-intensity training of more than a few minutes duration when you have more than three weeks of racing left and in weeks when you don’t have a race coming up.
Here’s the weekly general plan to follow until three weeks before the end of the cross season:
Monday: Core Strength and an optional short recovery ride (<70% maximum heart rate even if not at all tired). This ride should be on flat ground or trainer. If those aren’t available, take a bike with a triple so you can spin.
Tuesday: If you are at all tired, do a one-hour recovery ride. If you feel good, after a 45-minute warm up, practice your CX skills in a sprinting way. Cruise around for a few minutes, then hit a controlled race pace and hold it for one minute. Finally, go as fast as you safely can on a technically challenging bit of cross-course for about 15 seconds. Go as if you were trying to pass another rider in the last lap of a race.
Work on whatever you find challenging: dismounts, run ups, off-camber, roots… anything that makes you anxious in races is worth practicing. Between these sprints, roll around your course at a mellow pace for five. Keep doing sprints until you get tired or you’ve done 5. Then cool down with some easy spinning before you head home.
Wednesday: Go for a moderately long endurance road ride at 90+ rpm. Moderately long is about an hour shorter than your routine longest ride of the past few months.
Thursday: Take the day off if you are racing Saturday. If you are racing Sunday, do an endurance spin for an hour or two. Don’t go far enough to get tired. Don’t do anything hard.
Friday: If you are racing Saturday, do a Tune Up ride (1 hour, all easy except a 5-minute race pace interval in the middle, on a cross course if possible). If you are racing Sunday, take Friday off.
Saturday: Race if racing, Tune Up if racing Sunday. If not racing this weekend, do a moderately long road ride.
Sunday: Race if racing. If you are fresh, go for a moderately long road ride but not a hard group ride. If tired, do a recovery ride.
For All Club Members
This is a good time to start on a Wenzel Coaching personalized program. Program subscribers get a monthly calendar of exercises with heart rate or power-based exercise instructions, cadences, weights to lift, and suggestions for cross-training plus one hour or more per month of consultation with the coach. . Call Ron (925-337-1219), Meredith (415-516-0409), or Scott (925-933-7306). They are a great investment that will enhance your performance more than aero wheels or a fancier bike.
Scott Saifer, M.S.
2013-11-24 05:02:44 RACE REPORTS Read more... 0 comments
Hello again esteemed Members of the Berkeley Bicycle Club,
I sincerely hope that all of you will attend the annual banquet on December 9th at La Note Restaurant in Berkeley. Doors will open at 6:30 for mingling, then food will be served buffet style at 7pm. The cost for your meal is $15 per person, with children under 12 free. Please bring your spouse/partner and children if you feel so inclined.
There will be no club meeting on the 1st Monday of December. It will be replaced by the banquet the following Monday.
At the banquet we will have a few awards, and then the election for your Board of Directors for 2014. Anyone who is interested in being a part of helping to organize the club is encouraged to run for one of the five positions. It is an election! Here are the current candidates:
President: Ben Knipe
Vice President: Richard Wilson
Treasurer: Michael Golub
Secretary: O. Timothy Jones
Board Member at Large: Hussein Saffouri
Currently all of us are running unopposed. Anyone want to make it a race?
In addition to the Board Member positions there are several key positions in the club for which we are still seeking volunteers:
–Race Team Director – you get to organize the racers, help the Board decide about race reimbursements, organize a training camp, and help keep the BBC race team competitive and fun.
–Ride Coordinator – The current Board would like to have a member who is committed to organizing club rides and helping get us all together on our bikes. You would help with planning the Tour of California ride, the UnFondo, and organize other club rides throughout the year.
–Meeting guest coordinator – we would like someone to reach out to local people of interest in the cycling world and get them to come to our meetings to make meetings more interesting, educational, and fun.
Each of these positions will fulfill at least one of your required volunteer positions to maintain Member in Good Standing status.
The following people have already stepped up to take on key positions:
–Sponsorship Coordinator: Dennis Dubinsky has agreed to be our sponsor coordinator for 2014.
–Permit Coordinator – Stefan Brunnschweiler has agreed to take charge of getting all of our permits for our 2014 races
–Volunteer Coordinator – Gregg Oglesby has been our Volunteer Coordinator for several years now.
–BHRR Promoter – Dustin Diede is returning as promoter for one of the oldest continuously running bicycle road races in the country
–Membership Chair – Paul Lamoureux, in addition to organizing our clothing orders, will now be in charge of membership as well.
–Webmaster – Joshua Friedman will continue on in 2014 to keep our website updated
Thanks to all of you!
Our esteemed Clothing Guru, Paul Lamoureux, is making the final changes to our clothing order form in the next few days and we hope to have membership and clothing forms posted to BBC Race Yahoo group and the website by mid week. The kits will look nearly identical to 2013, with a few very minor changes/additions as well as the updated sponsor logos.
Clothing orders and membership forms are due by December 9th. You may hand deliver your forms (with payment!) at the banquet, or mail them to the PO box.
Thank you and Happy Riding,
2013-11-04 02:43:07 RACE REPORTSTagged in: Read more... 0 comments
The BBC would like to say a big “thank you” to everyone who came out and rode with us on our recruiting ride. We had a lot of fun getting to know you and we hope you came away with a sense of who we are too, and how being a part of the BBC could help you grow as a rider and make the time on and off your bike more enjoyable and rewarding.
We’re still finalizing our 2014 membership and clothing forms, but plan to post them here in the very near future – stay tuned. They will be due by the BBC holiday banquet on Dec 9th 2013 at La Note Restaurant. We’d be happy to accept your forms at the banquet too.
In the meantime, don’t hesitate to follow up with us regarding any questions you may have. To make things simple, we’ve created an email account that you can use