Ride INSIDE – Improve Your Winter Training!

Winter training is the fundamental building block to a good race season. Without a structured program designed to reinforce your strengths and improve upon your weaknesses, you’ll come into race season feeling unprepared and lacking fitness. For this 2017/2018 we partnered with Human Power Performance to develop an all new Ride INSIDE schedule designed to easily allow athletes to incorporate our classes into their weekly training program.

Each of our classes is designed to address different strengths and weaknesses, different energy systems, and different cycling skills. Let’s take a look at how some of our classes can fit into your winter training plan.

*To see full description of each class, check out the class schedule .

The Inside Ride

Training Focus: Endurance, Aerobic Function, Cadence
Periodization Type: Base
Intensity Level: Low/Moderate

This class is the perfect way to kickstart your winter training cycle. This class covers a wide spectrum of effort levels. If you do only one RideINSIDE class this year, make it this one. It will provide you with a good all-round workout to address various aspects of cycling performance. Throughout your initial base period you should consider incorporating this class into your training at least once or twice a week as you prepare for more race specific performance later in the winter.

Race Pace

Training Focus: VO2 Max, Muscular Force, Climbing Efficiency
Periodization Type: Base/Build
Intensity: Moderate/High

Race Pace is about learning how to perform at higher effort levels and develop fatigue resistance. Muscular force efforts are great for improving climbing ability and maintaining a high level of power through short duration efforts. For  those taking the classic periodization approach, this class ought be incorporated into your training at least once every 3 weeks during the early phases of winter training. As you get closer to spring/race season, consider swapping a low intensity endurance session with one Race Pace class per week. This class is geared toward triathletes looking to improve their climbing ability in Long Course events and overall speed in short course. Cyclists will benefit from the improved climbing power in the 3-5min durations. If you want to nail a Fortune PB, this is the class for you!

Raise the Roof

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

Another staple of a good training plan is Sweet Spot and threshold work. This class is designed for both cyclists and triathletes to improve their overall aerobic function. A higher threshold means a faster bike split. This class will not only improve performance in triathlon and cycling event but improve overall fitness ability on the bike. This class is like the The Inside Ride but with more specificity. In the early stages of winter training, consider this class once/week or every other week. As we head into January and February, consider swapping The Inside Ride with this class.

Shut Up Legs

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

This is a longer version of Raise the Roof and is great for Long Course triathletes and roadies who want to ride longer and harder. Since this class takes place on Saturday mornings, consider a short brick run after to really get the full benefit for triathlon training. For triathletes going after full distance triathlons, or those who are getting serious about their performance for a Kona qualification or 70.3 AG spot, join us for this class and stay for the PBC endurance ride.

Tuesday Throwdown

Training Focus: High Intensity, Short duration power
Periodization Type: Build/Race
Intensity Level: High

This is a spin-off of our popular Interval Mania class. It incorporates high intensity efforts to improve fatigue resistance, and develop souplesse, or the ability to ride hard with finesse. This class is tough but extremely fun and rewarding. For triathletes this class should be incorporated once per every 4 week cycle to ensure that your anaerobic system is being taxed adequately and to help improve overall aerobic function. For cyclists in the late winter early/spring, consider this class once per week as a great build toward blistering hill attacks and sprints!

Putting It All Together

For those who are self-coached, here some examples of what a week might look like incorporating our RideINSIDE classes:

Long Course Triathlete Base (November – February)

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningMasters SwimRun: 30-60min at 10km paceMasters SwimPBC RideEndurance Run 60-120min at Half Marathon Pace
EveningTempo Ride 2x30min at 80% FTPRideINSIDE - Inside RideRecovery Ride
40min at 55-60% FTP
RideINSIDE - Raise the RoofRest Day

Long Course Triathlete Build (February – April)

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningMasters SwimRun Speed Work
3min at 800m pace
2min recovery
x4
10min easy
2min at 400m pace
2min easy
x3
Masters SwimShut Up Legs +
Brick Run 20min at 5km pace
Tempo Run Intervals

2x30min at 10km pace
10min recovery between
EveningTempo Ride
90min at 80% FTP
Recovery Ride
40min at 55-60% FTP
RideINSIDE - Race PaceRideINSIDE - Raise the RoofRest Day

Cyclist – Winter Maintenance and Overall Fitness

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningRideINSIDE - The Morning HustleRideINSIDE - The Morning HustlePBC Ride
EveningRideINSIDE - Race Pace

Cyclist – Fond, Sportif, Racing, and overall cycling performance

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningShut Up Legs30/60/90 Tempo workout
OR
Zwift Race
EveningRecovery Spin
40min 55-60% FTP
RideINSIDE - Tuesday ThrowdownRecovery Spin
40min 55-60% FTP
RideINSIDE - Raise the Roof

 

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#thePBC – Powered by Caffeine Rides

For 2017 we decided to give our classic Saturday morning rides a branding overhaul. What was once referred to as the Cyclelogik A and B rides are now known as The Powered by Caffeine Rides or ‘the PBC’ for short. While the rides themselves haven’t changed much we’ve also added for this year a women’s ride on Tuesday and Saturday mornings.

The PBC A Ride

This ride is for riders who like to go hard and don’t mind being dropped along the way. Riders take turns driving the pace on the front of the group trying to shed their riding partners off their wheel while everyone else tries to hang on.

This ride isn’t a race and there isn’t any attacking from the group but riders are encouraged to set the pace on flats and climbs that may leave their riding partners in the dust. This ride is almost guaranteed to end up splintered in smaller groups. If you find yourself in one of the chase groups, then you know what you have to do: chase!

Because of the nature of the A-ride, it takes more than just good legs, you need to be confident in your bike handling group riding skills to ensure the safety of the group. This isn’t for newbies but you also don’t need to be a pro either. Test your legs against some of Ottawa’s strongest riders.

The PBC B Ride

The B-ride is a controlled pace no drop ride. But that doesn’t mean is a beginner’s ride either. This group can move a long at a good clip and basic group riding skills are necessary. Anyone can join this ride and no will be left behind. So if you want something fun and challenging without the risk of being left out on your own, the B ride is a great choice.

Attacking and hammering the pace on this ride is out of the question. Keep the pace steady and follow the directions of the ride’s leader.

The PBC Women’s Ride

New for 2017, the women’s ride is controlled pace no drop ride, just like the B ride but for women only. This ride is considered an intermediate level ride. You should have some experience group riding and decent level of fitness but you also don’t need to be a bike racer to take part.

If you’re not sure which ride is best for you or whether you have the fitness and skill to participate, give us a call, and we’ll help find a good fit for you.