ROAD BIKE TRAINING PROGRAM : TRAINING PROGRAM
Road bike training program : Bicycle tools.
Road Bike Training Program
- (Programme de formation)
- (TRAINING PROGRAMS) Trade union-sponsored apprenticeships or two-year colleges are good places to find the training needed for these jobs.
- A road bicycle is similar to a racing bicycle. However, road bikes are built more for endurance and less for fast bursts of speed, which is desired in a racing bicycle. They usually have more gear combinations and fewer hi-tech racing features.
- A bike with narrow tires best suited for paved roads. Usually noted by drop style bars.
- A motorcycle that meets the legal requirements for use on ordinary roads
- (Road biking) Road cycling is the most widespread form of cycling. It takes place primarily on paved surfaces. It includes recreational, racing, and utility cycling.
Weight Training for Cyclists: A Total Body Program for Power & Endurance
Since the publication of the first edition of the only cycling-specific weight training book on the market, time spent in the gym has become a standard part of every cyclist's training schedule. This new edition, with updated material on core strength and nutrition, brings together the most current research on strength building and the most recent and effective equipment innovations. Authors Ken Doyle and Eric Schmitz explain clearly how strength training in the weight room translates to endurance and power on the road. How should an athlete fit weight training into an already demanding cycling program? How does the approach to lifting change from the beginning of the season to the end? Which exercises are best on what days? How many repetitions are needed? Doyle and Schmitz address all these questions and more in easily grasped, lucid language. More than 60 exercises are illustrated and described in detail, and ten sample programs guide riders through their season.
Achill 10k and Cyclo-sportive
Achill Island is truly beautiful and breathtaking, its scale is hard to capture in words or even pictures. Its home to five blue flag beaches, a deserted village and the highest sea cliffs in Europe to name but a few. By taking part in the Achill Island Cyclo sportif you are embarking on a journey that will take you to places you can only but imagine.
Route 1 – 120km
This route will start at Achill Sound, heading out in a clockwise direction to Mulranny then onto Currane, taking in views of Clare Island and Croagh Patrick as you progress along deserted roads. From Currane you follow the road back through Achill Sound and onto Achill Island itself. From here the route will take in all the famous viewpoints, historical sites, blue flag beaches and even take you to the top of Minaun Mountain, should you be tough enough – if you have the climb of Minaun in your legs and make it to the top you will get a spot prize at the summit of the climb! The views from this lofty peak are truly breathtaking. With just over 120km and in excess of 1700 meters of accumulated height over that distance, this event will appeal to all cyclists from the weekend warriors to the seasoned club riders the length and breadth of the country.
Route 2 – 85km
This route will start at Achill Sound and cross the bridge onto Achill Island itself. As with the above route it will take in all the famous viewpoints, historical sites, blue flag beaches and even take you to the top of Minaun Mountain, should you be tough enough – if you have the climb of Minaun in your legs and make it to the top you will get a spot prize at the summit of the climb! The views from this lofty peak are truly breathtaking. With almost 85km and 1500 meters of accumulated height over that distance, this event, too, will appeal to all cyclists from the weekend warriors to the seasoned club riders the length and breadth of the country.
Route marking, road condition and support
The route will be fully marked with a mixture of temporary spray paint, signage and supported marshals. While the route takes in mostly quiet roads, the surface is surprisingly good, making for smooth rolling. There will be a series of feed and support stations with a roving mechanic available should you need assistance. A sweeper bus will follow behind the back of the pack and be available for anyone needing a lift due to major mechanical failure or lack of steam.
The cost of entry into the Achill Island Cyclo Sportive is €40.00 for each route. The entry fee is non-refundable.
Enter the event by clicking HERE
¦Chip timing for all participants
¦Fully marked and supported event
¦Official 26 Extreme Buff for all participants
¦Finisher photo and other photos on the day available for free download
Arrival & Registration
All competitors MUST report to Ostan Oilean Acla (Achill Island Hotel) at Achill Sound for registration and timing chip collection from 7.00pm – 10.00pm on Saturday 30th April 2011 and 7.00am – 9.30am on Sunday 1st May 2011. The race organisers advise that you try and check in the night before to avoid unnecessary queues. We would ask that as many people as possible car pool for the event. A map of the race registration location can be viewed HERE
Route 1 – 120km
The “official” start time for the 120km event is 10.00am on Sunday 1st May. There will be also be an open start line between 9.00am and 10.00am for those who feel that they will be slower than the main bunch leaving at 10.00am. No participants will be allowed to start before or after these times. Your time will start when you cross the start mat where your electronic timing chip (supplied) will automatically record your start time. You will also cross this mat at the end of the event and your finish time will be recorded. When all participants in the event are home safely each participant will receive a text message with their total time and the results will also be displayed on the 26 Extreme website.
Route 2 – 85 km
The “official” start time for the 85km event is 11.00am on Sunday 1st May. There will be also be an open start line between 10.30am and 11.00am for those who feel that they will be slower than the main bunch leaving at 11.00am. No participants will be allowed to start before or after these times. Your time will start when you cross the start mat where your electronic timing chip (supplied) will automatically record your start time. You will also cross this mat at the end of the event and your finish time will be recorded. When all participants in the event are home safely each participant will receive a text message with their total time and the results will also be displayed on the 26 Extreme website.
** PLEASE NOTE THAT THE ABOVE TIMES ARE SUBJECT TO CHANGE AND WE URGE PARTICIPANTS TO CHECK THE WEBSITE REGULARLY FOR UPDATES **
Will be available in pdf format shortly.
If you do not have the mand
My Bike Club at Garden District
The King of Clubs
Meet David Kha, Tucson's most prominent club catalyst
by Dave Devine
David Kha, the King of Clubs, poses with some of the bicycle parts in his back yard. Bicycle parts are used for the midtown bike club known as the "Spokes Folkes."
To find out more about any of the clubs and organizations David Kha is involved with, contact him at 323-8278 or firstname.lastname@example.org. Born in Hanoi, my friend David Kha came to this country 45 years ago to attend college in Minnesota. A decade later, he traveled to Tucson to work with children at a summer day camp, and decided to stay.
Kha originally ran a small gift shop and later worked at a bank, but for the last 20 years, he has operated his own computer sales and repair business. His real passion, however, is organizing clubs, especially for children.
Looking back, Kha is struck by how children's activities are viewed in this country, compared to his native land. Take soccer, for example, known internationally as "football."
"In Vietnam, kids just played," Kha says. "You didn't need leagues or coaches there. But everything has to be organized here."
Along with the late Martha Cooper, Kha established the Midtown Neighborhood Association in 1995. The same year, he helped organize a computer club at a local refugee center, with which he still assists.
"Everything I do is to get things rolling," Kha says. "I give them a push to get going. I'm not running the clubs, but I act as a coordinator."
In 1996, Cooper and Kha started a summer youth work program in their neighborhood--a program that still exists today. Cleaning yards, stenciling street numbers on curbs and painting decorative mailboxes, the middle school and high school participants earn a small wage while also generating funds that go back into the program.
In 1997, Kha helped start a chess club at Wright Elementary School near his home. Then, when he had a flat tire and didn't have the equipment to fix it, began a bike club for kids with the help of a friend. The club met in his back yard, where he taught maintenance and repair skills.
"After an article in the Star about the club," Kha remembers, "my back yard became a mess of bikes and parts."
The club still meets in his back yard, but it will soon be moving, and Kha has relinquished some of his duties. But with the assistance of City Council Member Fred Ronstadt, Kha plans on holding periodic bike workshops at the new Ward Six council office, located near Speedway Boulevard and Country Club Road.
"I train the supervisors now," he says of the bike club, "not the kids. This is just not about David Kha."
By 2001, Kha saw that some children were bored with bikes, so he began assisting his acquaintance Misha Chernobelskiy with the formation of a Lego Club. This effort, which has resulted in 200 members and monthly gatherings now held at the Flandrau Planetarium, was aided by Councilwoman Kathleen Dunbar.
"Kids have to use their imagination," Kha says. "If you want to make a dog (out of Legos), you have to figure out where the head goes, how the belly fits."
Last year, Kha asked origami master M. Craig to give a workshop on the Japanese art of paper folding, and 10 people attended. Now the group meets on the first Saturday of each month at the Wilmot Public Library and has 70 members.
"Many children don't use their hands," Kha says. "But like Legos, (with origami) you must create your own art. You learn how to coordinate the figures while also learning about another culture."
In 2004, Kha began a gardening workshop at his house, because he thought senior citizens might like an outdoor activity. Having planted numerous herbs such as Vietnamese cilantro and a kaffir lime tree in pots in his backyard--an effort he insists will expand once the bikes are gone--Kha distributes recipes using the plants to those interested.
Also last year, in cooperation with a bonsai master, he helped organize workshops that offer the opportunity to learn the ancient skill of dwarf tree propagation. "Older people can do it on top of their table," he offers, "while enjoying a cup of tea or coffee."
What has all this club activity gotten David Kha? He thinks for a moment, and then, with an infectious laugh, says, "I'm very good at fixing bike tires now."
road bike training program
Coach Joe Friel is the most trusted name in endurance sports coaching, and his Cyclist’s Training Bible is the most comprehensive and reliable training resource ever written for cyclists. This new edition of the bestselling book includes all of the latest advances in training and technology. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals.
Friel empowers athletes with every detail they need to consider when planning a season, lining up a week of workouts, or preparing to race. This fourth edition includes extensive revisions on the specifics of how to train and what to eat. Friel explains how cyclists can:
use power meters to balance fatigue and recovery and maximize fitness and form;
more knowledgeably and accurately make changes to their annual training plan over the course of a season;
dramatically build muscular endurance with strength training;
improve body composition and recovery with smarter nutrition.
With more case studies to draw from and multiple contingency plans for those times when training doesn’t progress as planned, The Cyclist’s Training Bible continues to be the definitive guide to optimal cycling performance.
"Periodization," nutrition, stretching, peaking--who knew that so much went into riding a bike? Joe Friel's The Cyclist's Training Bible is jam-packed with information, easily the most authoritative book on cycling to date. Friel, a lauded coach and masters athlete from Colorado, adopts the principles of Dr. Tudor Bompa, whose periodization training methods were used first by the dominant Eastern European athletes of the 1960s before becoming popular in the United States.
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