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The SLOW-STEP 22-Week winter training program is designed for the cyclist that is serious about getting faster. Racers and other serious cyclists are all welcome. During the program cyclists will be taken thought a focused time-tested training program, that will isolate and develop the systems needed to become a better cyclist. All cyclists (including top racers) will benefit from the program.
What this program is not: This program is not a social gathering. Although we will ride as a group for many of the rides, this is not a group ride in the traditional sense. If you have more of an interest in having a group of cyclists to hang out with, socialize, and hammer along I can assure you that this will not be the group for you. That said we do have a great time and meet some wonderfully interesting people who socialize and forge lifelong friendships/business relationships, etc. This is a byproduct of the performance athletes coming together to improve their cycling; and not the primary goal!
The SLOW-STEP Philosophy: I am commonly asked by riders how they can improve their cycling. Unfortunately, when I tell them they don’t always believe my answer and think I am joking. Nonetheless, here is it in a nutshell: My philosophy behind training and improving as a cyclist. During the 22-week program you will see how all of these components work to make you a faster cyclist.
• Go slower to get faster: this is where the SLOW comes from in SLOW-STEP.
• Learn how to eat properly to achieve your goals.
• Follow an organized approach to training and stick with it: don’t add things to the program Willy Nilly. That is like adding extra baking soda to an already complete baking recipe. Disaster.
• Hammer-hammer-hammer is bad-bad-bad: Do you really expect to get better killing yourself every time you ride? Proper training doesn’t work that way.
• Efficient riding trumps riding harder every time.
• Unless cycling is your job, cycling should augment your life and not define it: you need to understand why you are riding before you can progress. Once riding become a labor or chore you will most likely lose focus.
• If you are tired, skip a day or two: listen to your body. Many times, less is more. No making up days, if we skip one let it go. Remember, Training + Recovery = Fitness.
• Strength and conditioning off the bike.
• Staying injury free is essential to being able to train. What to Expect: Setting expectations for yourself and your training is key. Here is what you can expect out of the program
• A comprehensive 22-week training program with daily training protocols.
• Protocols based on heart rate, cadence, and or power that are integrated into the weekly group rides and your busy lives. The way to improve is to follow the program, communicate with me how you’re feeling, and stay within your training ranges.
• Personal attention on weekly group rides and unlimited contact with me via email or telephone for the 22-weeks.
• General strength and conditioning protocols for the gym with core and stretching routines geared around cycling. Getting off the bike and taking care of the rest of your body is essential to success and injury prevention. You don’t need to ride seven days a week.
• General nutritional advice for training, racing, and recovery. You will learn how to eat properly and how to lose weight if that is your goal. Eating on the rides is absolutely essential. Please put down those gel packets and eat some real food.
• Specific nutrition and hydration guidelines for the Wednesday and Sunday rides.
• Bike fit recommendations while riding together. On the bike we will talk about your position and riding style. A full bike fit is outside the scope of the program and is available for a small fee. If we may need to evaluation your cycling position and equipment I'm available.
• Personalized heart rate/power zones. Everything on this program is personalized. You will learn how to ride in your zones to get the most out of the program. Hammering along may get you to the local coffee shop "QUICKER" but may not be the best route to becoming faster on the bike over the long haul.
• Learning from others. You will have ample opportunities to ride and talk with some of my full time athletes and hear what they have to say about their experience with the 22-week winter training program, click here to see what riders have to say about the program.
• A group to train with all winter long that have similar cycling goals. Don’t underestimate the power of having a good group to train with, be prepared to meet some great people.
• Riding safety and etiquette.
• If you are at least a moderate to strong category 5 rider, you should be fine on our group rides. What happens if you come out on the Wednesday and Sunday group rides and you’re not strong enough to participate properly? First off be sure not to view this as a failure, and just a stepping stone to becoming a better cyclist. Riders in the past have done one of two things, they either ditch the entire program out of frustration, or I put them on a modified program that requires them to train on their own or with a partner/friend for the winter. You will receive the tools and support to develop the base and strength to help you participate in the following years 22-week winter training program. This approach requires us to work together beyond the 22-weeks and all through the year, gearing you up to be able to handle the following winters program with the group. This may or may not be for you, again it all comes down to how much you are willing to contribute and how committed you are to growing as a cyclist. Some of my best amateur riders have been riders that weren’t strong enough to participate in the 22-week winter training program on the first go around. They committed to a longer term picture and are now some of my strongest amateur riders.
• The tools for your best season ever.
2010/11 Program overview: (Starts 9/04/10 and ends 1/30/11) click here to download a PDF of the entire program overview including ride descriptions and locations. - September: This is recovery and recharge month, four weeks of group hikes (cross training). There is strength and conditioning work in the gym (includes functional core and stretching), and easy cycling with pedal drills geared around pedal stroke development.
- October: The Sunday group ride starts. The focus is on endurance riding and hill climbing, with the introduction of on the bike strength training. Strength and conditioning in the gym continues.
- November: The Wednesday group ride is added. Sunday and Wednesday rides are focusing on endurance and hill climbing, on the bike strength work continues with more climbing and volume added. We introduce Tempo riding. Strength and conditioning in the gym continues.
- December: The Wednesday and Sunday rides continue with endurance, hill climbing, and Tempo work. We introduce (1) high cadence climbing at higher heart rates and (2) power development. Race simulations begin. Strength and conditioning in the gym continues.
- January: The Wednesday and Sunday rides continue with the reintroduction of “HARDER” on the bike strength training and the addition of surges. We also continue to build heart rates up to and above your time trial intensities. Group race simulations are more frequent. Strength and conditioning in the gym becomes optional based on you individual needs (stretching and core work still continues).
What you Need: You probably already have everything you need but here are the specifics
• Heart rate monitor: A power meter is optional. For most of my first year athletes, power meters can be a distraction but if you are an experienced rider they can be valuable.
• Helmets are mandatory on all rides.
• Cadence on your cycling computer.
• Gearing at a minimum a 39-27. Most riders, including the professionals I coach, prefer compact cranks 34x50 with a rear cassette of 11x27.
• Highly motivated and fully committed to the 22-week program. Must have a positive attitude and play well with others. "THIS IS NO JOKE."
5 things we expect so you can get the most out of the program: 1. Seeking a coach or mentor: At some point in everyone's cycling experience they realize they have tried and worked but hit a plateau. They realize that the best way to accelerate past the plateau and move to the next level is through personalized training and working with a coach. A lot of professional cyclists and serious amateur cyclists work or have worked with a coach at some point. This is because as opposed to working alone, coached cycling programs have interaction between the coach and athlete and provide an objective view of your training. My expectations of you in this 22-week program are unique as I require a higher level of interaction and accountability; the program will only work if I am able to tweak it for each individual athlete. In order to get the most out of the 22-week program you must first realize that keeping an open line of communication with your coach is the best way to reach your goals.
2. There is more than one way to skin a cat – this is mine: In every bike magazine and cycling website you will find bits and pieces of good training information. The major issue I see with athletes wanting to train smarter is they don’t approach their training as an integrated program. Rather they try out every new fangled interval or nutrition tip they find online. That only serves to create a haphazard approach to training. This program is one that was developed over the course of 10+ years as a coach and is proven effective. Avoid the temptation to read cycling websites and magazines to tweak your program with incomplete bits and pieces of well meaning advice.
3. Forget what you think you know: Sometimes letting go is the most difficult thing to do. Cyclists can be a stubborn group of athletes. Year after year they ride and train in the same way in hopes of going better or faster or getting to the next category. Sometimes it seems that they hold on to their training beliefs, not because they work, but because they are simply attached to them. I challenge you to forget what you know and try something new. It does not mean what you have been doing is wrong but the 22-week winter training program might just be better. You can always go back to what you were doing before.
4. Be receptive to new experiences: Whenever we present you with new training techniques and tips absorb them like a sponge. Clear your mind and be open for an entirely new experience. There is a lot to absorb in 22-weeks. I ask all of my athletes to be open to new experiences as these are an essential component of growth.
5. You are not allowed to quit: Improving your cycling skills and fitness is a commitment. You will not see change happen overnight. In fact, I can almost guarantee you that you will be slower (and possibly more tired) in the middle of the program. I need your commitment. You are not allowed to quite until the end of the course. The course is designed to leave you at the start of the racing season with a more solid base of endurance, strength, economy, and efficiency than ever before. You will still need to race and or do some race intensity training to polish off your fitness throughout February and into the beginning of March. This is when you go on your way or we can consider the potential of working together full time.
We need to “SLOW” you down to build you up. If at the end of the 22-weeks you find that you have not reached your goals, then and only then are you allowed to throw in the towel.
I challenge you to see if you have what it takes to make it through a solid winter of organized training.
Registration Information
- Cost: $1050 non-refundable fee due on or before, August 31, 2010. This fee will cover the entire 22-week program.
- Group Limit: This group will be limited to 25 coached riders.
- Pre-registration screening: All riders must undergo an initial screening evaluation to determine if they are a good fit for the program. A liability waiver will be required as a clean bill of health from your personal physician. If you have a riding buddy that you train with, join together, or do as cyclists have done in the past, you join without your buddy, and then come February/March see who has improved the most. This can be a fun experiment.
- For more information: please contact us
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