1. Collegiate Cycling Bikes, Racing, and Training
October 1, 2007

2. Rules of the Road Make Friends Obey traffic laws Use hand signals
For group rides:
Point out things
Ride straight and smooth
Don’t be a jerk!

3. Bikes Basic Road bike, Drop handlebars – 700c wheels, slick tires
Carbon Fiber
Aluminum w/Carbon Fiber
Aluminum
STEEL!
Parts, wheels, etc.

4. Types of Racing Collegiate v. USCF ECCC Categories Criterium
A,B,C,D,E
1,2,3,4,5
Criterium
Road races
Individual and Team Time Trial

5. Racing Suggestions Stay in the pack Stay near the front of the pack
Stay relaxed
Find the “good wheels”
Learn how to follow close to a wheel but not overlap it
Be smooth in your movements

6. Group Riding
Do it
Practice with people you know
Practice drafting

7. Cycling Training Overview Types of Training/Plans Sample Plan Racing
Things not to do
FAQ

8. - Eddy Merckx when asked about his advice on for a training plan
“Ride Lots”
- Eddy Merckx when asked about his advice on for a training plan

9. Overview Building endurance Building strength Building speed
Pick a plan that is realistic and has a peak date
Consistency, consistency, consistency
Have fun!!!

10. Training Plans “Scientific” Plans The “Ride a lot” plan
Wattage, heart rate, time, speed
The “Ride a lot” plan
The “Group Ride” plan
Race into Shape plan
Beer drinker’s paradise

11. Reminders Enjoy your rest time Be consistent
Find a training partner who has a similar riding schedule
Be realistic

12. Sample Plan 1 Four Week segments – 3 Hard, 1 Rest Prep – 6 x 4
Base 1 – 7, 8.5, 9.5, 5
Base 2 – 7.5, 9, 10, 5
Base 3 – 8, 9.5,10.5, 5
Build 1 – 9 x 3, 5 (Racing?)‏
Build 2 – 8.5 x 3, 5 (Racing?)‏
Peak – 7.5, 6 (Racing)‏

13. Sample Plan 2 Four Week segments – 3 Hard, 1 Rest Prep – 11 x 4
Base 1 – 12.5, 15.5, 17.5, 9
Base 2 – 13, 16.5, 18, 9
Base 3 – 14.5, 17, 19, 9
Build 1 – 16 x 3, 9 (Racing?)‏
Build 2 – 15.5 x 3, 9 (Racing?)‏
Peak – 13.5, 11 (Racing)‏

14. Club Organization Be excited about your club
Create opportunities for joint rides
Make sure there are benefits to people joining/riding (even small ones)‏
Make connections with host housing or volunteers
Keep alumni connections

15. Cool Ideas Buy a team toolkit and house it with someone on the team
Have rides coupled with another event (Social?)‏
Keep an updated website
Keep an updated list of alumni