Training and Development Plans

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 value (String, 22090 characters ) 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... <a href="https://home.trainingpeaks.com/attachtocoach?sharedKey=3ABDY7ZVN2GKM">https://home.trainingpeaks.com/attachtocoach?sharedKey=3ABDY7ZVN2GKM</a> - 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   <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Nov/Dec <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Build training load resistance  </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Increase Leg Strength <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Big gear hill repeats </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Single leg drills </li> </ul> </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Increase leg speed <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> High cadence drills </li> </ul> </li> </ul> </li> </ul> <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Jan/Feb <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Decrease training time - Increase training intensity </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Sweetspot and threshold intervals </li> </ul> </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Mar/Apr/May <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Maintain training time - increase training intensity </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Goal specific workouts <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Gran Fondo? 10min “hill style” intervals  </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Criterium racing? Short intense VO2Max repeated intervals </li> </ul> </li> </ul> </li> </ul>   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...   <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Training Peaks online training program - Free Version </li> </ul> <ul> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Accurately track and plan your progression  </li> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Organise and schedule your workouts </li> </ul> <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> (Optional) Training Peaks - paid version <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> For $10 a month receive a Training Peaks Premium Account <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> ($10 is cost of TrainingPeaks Account) </li> </ul> </li> </ul> </li> </ul> <ul> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> More accurate metrics and recording of progress </li> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> See your training schedule in your calendar  </li> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Receive daily workouts direct to your Garmin - hit play and train! </li> </ul> <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> (Optional) Zwift - $14/month <ul style=""> <li style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Many group rides will be on Zwift </li> </ul> </li> </ul>   If interested in joining or learing more... email James - racing@nycc.org
 
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 safe_value (String, 21721 characters ) 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... <a href="https://home.trainingpeaks.com/attachtocoach?sharedKey=3ABDY7ZVN2GKM">https://home.trainingpeaks.com/attachtocoach?sharedKey=3ABDY7ZVN2GKM</a> - 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   <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Nov/Dec <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Build training load resistance  </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Increase Leg Strength <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Big gear hill repeats </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Single leg drills </li> </ul> </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Increase leg speed <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> High cadence drills </li> </ul> </li> </ul> </li> </ul> <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Jan/Feb <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Decrease training time - Increase training intensity </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Sweetspot and threshold intervals </li> </ul> </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Mar/Apr/May <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Maintain training time - increase training intensity </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Goal specific workouts <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Gran Fondo? 10min “hill style” intervals  </li> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Criterium racing? Short intense VO2Max repeated intervals </li> </ul> </li> </ul> </li> </ul>   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...   <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Training Peaks online training program - Free Version </li> </ul> <ul> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Accurately track and plan your progression  </li> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Organise and schedule your workouts </li> </ul> <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> (Optional) Training Peaks - paid version <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> For $10 a month receive a Training Peaks Premium Account <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> ($10 is cost of TrainingPeaks Account) </li> </ul> </li> </ul> </li> </ul> <ul> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> More accurate metrics and recording of progress </li> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> See your training schedule in your calendar  </li> <li dir="ltr" style="margin-left: 36pt; list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline; white-space: pre;"> Receive daily workouts direct to your Garmin - hit play and train! </li> </ul> <ul> <li dir="ltr" style="list-style-type: disc; font-size: 10.5pt; font-family: Verdana; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> (Optional) Zwift - $14/month <ul style=""> <li style="list-style-type: disc; font-size: 10.5pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; vertical-align: baseline;"> Many group rides will be on Zwift </li> </ul> </li> </ul>   If interested in joining or learing more... email James - <a href="mailto:racing@nycc.org">racing@nycc.org</a>
 
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Training and Development Plans

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