2010 TRAINING RIDES & COACHING

Free group training rides! Every Sunday, June 6th - July 18th July 17 update - the last weekend's ride will be on SATURDAY 7/17, not Sunday, and begins @ 8:30 (it's getting warm out there!) Meet at Amanti Coffee in North Boulder at 8:30 am sharp Show up ready to ride. Ride tone is no-pressure & fun, not aggressive. Bring sufficient food, water & riding gear for a 2-3 hour ride. Helmet is mandatory! We obey rules of the road & expect the same of you. We'll provide a group leader(s) & the route for the day. Questions? Call Davanti Cycling at 888-348-5228 or email Luisa

Training for Long Distance Cycling Events Prepare smart ~ finish strong

Check our Training Plans options Training & Nutrition Guidelines : Guidelines on how many hours per week to train, how to progressively increase duration and/or intensity. Type of workouts to execute Nutritional tips for the pre-event week Nutritional tips for during the event 8 weeks training plan (General): This plan is for the 8 weeks leading to the date of the event. Therefore it will be focus on: increasing your threshold to improve your climbing velocity ability to maintain your threshold for longer periods of time ability to ride two or three climbs consecutively ability to handle accelerations keep building endurance to handle the length of your long distance event It will include 5-6 workouts per week. Next to each workout it’s specified a priority, so in case of lack of time, you know which ones to execute. Package B: 8 weeks general training plan + skills clinic: 8 weeks training plan (Custom): Custom means: Everything is in the General plan but based on: your own training-zones your-own goal for the event your own cycling level and ability your own schedule and real time available for training 12 weeks training plan – (General): This plan is for the 12 weeks leading to the date of the event. It will include 5-6 workouts per week. Next to each workout it’s specified a priority, so in case of lack of time, you know which ones to execute. The first 4 weeks will be focus on: Improve force, muscle strength and climbing ability Maintaining steady pace Building endurance The following 8 weeks will be focus on: increasing your threshold to improve your climbing velocity ability to maintain your threshold for longer periods of time ability to ride two or three climbs consecutively ability to handle accelerations keep building endurance to handle the length of your event Package A: 12 weeks general training plan + skill clinic: 12 weeks training plan - Custom: Custom means: Everything is in the General plan but based on your own training-zones your-own goal for the event your own cycling level and ability your own schedule and real time available for training 12 weeks training plan – Custom + monthly feedbacks: 12 weeks training plan – Custom + weekly feedbacks: 12 weeks training plan – Custom + Power or HR files analysis (2 files/week): 12 weeks training plan – Custom + power or HR files analysis (4 files/week): Individual & Custom nutrition plan: Long distance cycling events, like century rides, are 75-100 miles long and require specific preparation in terms of training and nutrition. If you train smart and effectively you will enjoy the ride much more with less fatigue and more energy to share the fun with your friends. At Davanti Cycling, we have been riding and supporting long distance cycling events in Boulder and Italy for many years. We coach athletes different backgrounds, schedules & abilities whose goal is high performance at long-distance cycling events. We understand the physiological demand of this type of event and know what it takes to prepare smart and finish strong. Davanti Cycling will help you to get trained for a 75-100 mile cycling events!         To sign up for any of the following training plans, or to have a custom plan built specifically for your needs & schedule visit Davanti Cycling or email Luisa directly here.