1. CoachGordo.Com

2. Revisting Simplicity Probability of Success Probability of Distraction Ease of Communication

3. Athlete Development 1.Keep moving for anticipated race duration 2.Steady-state for individual race legs 3.Steady-state for anticipated race duration 4.Tolerate pace changes for increased speed 5.Tolerate pace changes for strategic goals

4. Cycling Benefits 1.Build endurance safely 2.Even training load 3.Enhance mental and pacing skills 4.Largest component of race fitness

5. Basic Structure Long ride Strength ride Hills (long vs rollers) Other

6. Long Ride How long? How tough? Terrain? Structure?

7. Strength Ride Big Gear Hills Intensity

8. Hills HR Peaks Against Preference (rpm, position, terrain) Change (rpm & position) Consider Race Demands

9. Other Group Easy Challenge Aerobic Skills Race-Simulation

10. Race Simulation Purpose Structure Analysis Timing

11. Considerations Mental Drain of Structure Monitoring Progress Monitoring Fatigue Revisit Goals & Milestones

12. “Non-Bike” Factors Endurance Carry Over Strength Training Muscle Activation Flexibility

13. Training Vacations & Focus Periods Single or Multi Sport Specific Overload Outside Stressors Practical & Effective