From: Russon, Richard
Sent: Monday, October 10, 2005 8:17
PM
To: Bike_Training
Subject: Back from the USOTC
It was a fabulous
experience to get to spend a couple of days at the US Olympic Training
Center. Can't begin to describe what it is like to be around such highly
motivated people. Which brings me to the subject of this
e-mail...
- If you want to get
better riding your bike then RIDE YOUR BIKE. You can read all my e-mails,
study all my papers, attend all my clinics and seminars, but at some point you
have to get on the bike and ride it. Seems obvious but even the Olympic
coaches have trouble with their riders. If you can get on the bike
regularly then I can help you attain any goal you have.
- "A cyclist who
goes from haphazard training to a structured training plan that is even remotely
though out will improve" - if you ride whenever the mood strikes and follow just
the pieces of my training instruction that you like you will be a very
successful club/fun rider. If you want to become a better-than-average
rider within a season then follow all of the program.
One coach had a 72
year old woman cyclist who is still racing at the national level in her age
group. He said her times have improved from when she started racing at
this level at the age of 69. So you can't use age as an
excuse.
I've shown you the
Core exercises that you can do anywhere and anytime so time and convenience is
no longer an issue. Also, you only need to ride 1-2 days per week in
addition to the exercises.
Training Rx:
October we are trying to build to riding 30 miles at endurance pace (talking
normally). If you can do a 30 mile ride with no problem then keep rides to
that mileage and start increasing your speed slightly. Shoot for doing
your core exercises every morning. That way if you miss a few days then no
big deal. Focus on the step-ups, crunches, and back
raises.
Next clinic is the
Advanced Core Fitness on Nov 5th and next seminar is Cycling Physiology on Nov
10th. Attached are the registration forms.
Next group training
ride is Sunday, Oct 16th. Meet 10:45 am at the Littleton Park & Ride
(Santa Fe & Mineral) on the side near Panera Bread. We will ride a
flat 25 miles out and back with a little climbing up Chatfield
Dam.
Have a great
week,
Rick
Russon
Midlife Cycling,
LLC
A Full Circle Lifestyle
303.281.9424 Phone
303.265.9643 Fax