Welcome to the NYCC Fall/Winter Training Program!
- Starting Nonvember 1st 2022
- Focusing on building fitness in May 2023 - for events such as GFNY, Bear Mountain Spring Classic - but appropriate for those looking to build fitness for the SIG programs in March - and those just wanting to join for a ride every now and then!
- Free and open to all NYCC Members
- Program customisable for varying fitness and time abilities - we will teach you to set your own goals/targets
- Daily outdoor and indoor equivalent workouts - you choose
- Posted on the NYCC website for free
- Sign up on TrainingPeaks for free using this link...
https://home.trainingpeaks.com/attachtocoach?sharedKey=3ABDY7ZVN2GKM
- Would strongly recommend the paid version of TrainingPeaks so you can properly modify the team plan to fit your current fitness and goals.
Periodized Training Program
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Nov/Dec
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Build training load resistance
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Increase Leg Strength
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Big gear hill repeats
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Single leg drills
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Increase leg speed
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High cadence drills
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Jan/Feb
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Decrease training time - Increase training intensity
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Sweetspot and threshold intervals
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Mar/Apr/May
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Maintain training time - increase training intensity
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Goal specific workouts
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Gran Fondo? 10min “hill style” intervals
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Criterium racing? Short intense VO2Max repeated intervals
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What do you need?
Nothing! You can just follow the plan’s suggested rides and workouts - adapting them to your time and needs! We would however recommend the following...
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Training Peaks online training program - Free Version
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Accurately track and plan your progression
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Organise and schedule your workouts
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(Optional) Training Peaks - paid version
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For $10 a month receive a Training Peaks Premium Account
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($10 is cost of TrainingPeaks Account)
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More accurate metrics and recording of progress
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See your training schedule in your calendar
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Receive daily workouts direct to your Garmin - hit play and train!
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(Optional) Zwift - $14/month
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Many group rides will be on Zwift
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If interested in joining or learing more... email James - racing@nycc.org