Welcome to the NYCC Fall/Winter Training Program!
 

- Starting October 1st and running into May 2022

- Focusing on building peak fitness in May for events such as GFNY, Bear Mountain Spring Classic - but appropriate for those looking to build fitness for the SIG programs in March

- Open to all NYCC Members

- Program customisable for varying fitness and time abilities

- Daily outdoor and indoor equivalent workouts - you choose

- Posted on the NYCC website for free

- We are looking into having the training plan sent to your calendar and Garmin/Whaoo/etc using a Premium TrainingPeaks account costing ~$10 a month. Wake up, turn on your Garmin - ride your daily workout!

Periodized Training Program

• Oct/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) TrainerRoad - $9.99/month

  • All of the training plan’s workouts will have an indoor equivalent

  • Log on and view “NYCC’s Library of Workouts” to find daily and suggested workouts

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