| ..Terri Gooch's Winter Workout for Cyclists Download the following pdf files. (Adobe Acrobat Reader needed) Upper Body Workout Core Strength |
| Winter Indoor Cycling The Vanderbilt Club 2008-2009 |
| Registered Riders (25 max) Susan Lynch Althea Angel Jeff Scornavacca Jim Godbey Chris Tweed Tom Evers Pat Evers Jim Dunlea Sue Silva Linda Luna Daniel Lipton Steven Stolts Steve Allison Ann Brazier Robert Levangie Chuck Dopfel Dave LaFreniere Beth Kurland Ed Donovan |
| Homework: Calculate Heart Rate Zones (click here) |
| What to Bring to class: Heart Rate Monitor SPD Cycling Shoes 2 Water Bottles Energy Snack Towel Enthusiasm Cycling gloves (Optional) Pedals and Wrench |
| Directions: From North & East: Take Rt. 1 South approx 5 miles. Make U-turn at Boch Used Cars, immediate right onto Vanderbilt Ave. Club is on your right From South: Take 95 North to Norwood Exit (Neponset St.).1/2 mile take a left onto Dean St. Left again onto Rt. 1 South. 1/2 mile U-Turn then immediate right onto Vanderbilt Ave. Club is on your right. |
| Schedule 15 Wednesdays 6:30-8:00 PM 12/3 12/10 12/17 12/24 no class 12/31 no class 1/7 sub instructor 1/14 1/21 1/28 2/4 2/11 2/18 no class 2/25 3/4 3/11 sub instructor 3/18 3/25 4/1 Race Day! (schedule subject to change) |
| Don't have a heart rate monitor? $29 and up at Bike Nasbar |
| Outline 4 Weeks -Base Training Building an aerobic base. Zones 1,2,3 6 Weeks-Build Phase Gradually increasing intensity. Anaerobic threshold work. Zones 1,2,3,4 4 Weeks- Race Prep. Interval training and gradually longer race segments Zones, 1,2,3,4,5 1 Week- Race Simulation 45 Minutes Zones 4,5 |
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| Winter's onset can't be changed but we can prevent the nasty effects it has on us! We don't have to suffer from loss of fitness, weight gain, and the Winter doldrums. Join me at the Vanderbilt Club for a conditioning program that will help you maintain, and even improve, that hard-earned fitness you gained over the past 6 months. We will spend 90 minutes on Spinning bikes a state-of-the art facility. Heart Rate Monitors are required. We now have many new bikes., The ceiling is two stories high so there is tons of fresh air!! In additon to cycling, nationally renowned endurance cyclist and personal trainer, Terry Gooch,has created a 30 minute program of light weights and floor exercices for us. This program is specifically designed to complement the work we do on the bikes. It will tone your upper body without adding bulk. And, it will improve your core strength., balance, and cycling efficiency. -Dave |
| Weekly Workout Chart sample |
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