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

• Nov/Dec

  • Build training load resistance 

  • Increase Leg Strength

    • Big gear hill repeats

    • Single leg drills

  • Increase leg speed

    • High cadence drills

• Jan/Feb

  • Decrease training time - Increase training intensity

  • Sweetspot and threshold intervals

• Mar/Apr/May

  • Maintain training time - increase training intensity

  • Goal specific workouts

    • Gran Fondo? 10min “hill style” intervals 

    • Criterium racing? Short intense VO2Max repeated intervals

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...

• Training Peaks online training program - Free Version

• Accurately track and plan your progression 

• Organise and schedule your workouts

• (Optional) Training Peaks - paid version

  • For $10 a month receive a Training Peaks Premium Account

    • ($10 is cost of TrainingPeaks Account)

• More accurate metrics and recording of progress

• See your training schedule in your calendar 

• Receive daily workouts direct to your Garmin - hit play and train!

• (Optional) Zwift - $14/month

  • Many group rides will be on Zwift

If interested in joining or learing more... email James - [email protected]