Winter Indoor Training * Your 2018 season begins Jan 4!!

Winter Indoor Training * Your 2018 season begins Jan 4!!

Hi Riders,

Our annual Winter Session of Indoor Training begins January 4, 2018. We’ll train in the basement of Penn Cycle: Woodbury once again, as we have for the past several years. We’ll train twice per week in the winter session, on Monday and Thursday evenings.

Monday evenings at Penn Cycle Woodbury (5:30 pm start).

  • 10 sessions including January 8, 15, 22, 29.  Feb 5, 12, 19.  March 12, 19, 26 (No Feb 26 or March 5 training).
  • Training held at Penn Cycle’s Woodbury location
  • Cost for 10 training sessions is $149 (less than $15 per training ride).
  • NOTE:  I extend a 50% discount to the athletes I’m currently training 1-1.

Thursday evenings at Penn Cycle Woodbury (5:30 pm start).

  • 12 training sessions, including: Jan 4, 11, 18, 25.  Feb 1, 8, 15, 22.  March 8, 15, 22, 29.  (No March 1 training).
  • Training held at Penn Cycle’s Woodbury location
  • Cost for 12 training sessions is $179 (less than $15 per session).
  • NOTE:  I extend a 50% discount to the athletes I’m currently training 1-1.

Want More?  Join us twice a week for only $289

Each ride is approximately 90 minutes long.  There will a different focus on each night (Monday and Thursday), with threshold, VO2 Max and leg strength being key areas of emphasis.  Then it will all come together the final weeks to simulate the rigors of outdoor riding.  Each rider will be 100% prepared for the outdoor season in April.  Each ride is 100% unique, and the training load will progress throughout the 12 weeks.

Can’t join us @ Penn Cycle?  I’m offering the exact training via email.

For those selecting this package,  I’ll email your training each week.  You have the same choices as the “live” riders – The 10 “Monday” ride plans for $89, the 12 “Thursday” ride plans for $109 or all 22 training sessions for only $179.

*** For everybody involved in this series of rides, I’ll also create a private Facebook group.  This “member’s only” access will allow us to ask questions, to have a private dialogue and to help us maintain continuity.

I look forward to seeing you the first week of January at Penn!

Coach Bob

Winter 2018 Training Sign-up

Winter Training 2017 is almost here!

Hi Riders,

Our annual Winter Session of Indoor Training begins January 2, 2017. We’ll train in the basement of Penn Cycle: Woodbury once again, as we have for the past several years. We’ll train twice per week in the winter session, on Monday and Thursday evenings.

Monday evenings at Penn Cycle Woodbury (5:30 pm start).

  • 8 sessions including January 2, 9, 16, 23, 30. Feb 6, 13, 20 (NO Feb 27).
  • Training held at Penn Cycle’s Woodbury location
  • Cost for 8 training sessions is $119 (less than $15 per training ride).

Thursday evenings at Penn Cycle Woodbury (5:30 pm start).

  • 8 training sessions, including: Jan 5, 12, 19, 26.  Feb 2, 9, 16, 23.
  • Training held at Penn Cycle’s Woodbury location
  • Cost for 8 training sessions is $119 (less than $15 per session).

Want More?  Join us twice a week for only $189

Each ride is approximately 90 minutes long.  The focus of these rides is threshold level improvement, so the core of these training rides will be long intervals at threshold.  Each ride is 100% unique, and the training load will progress throughout the 8 weeks.

Can’t join us @ Penn Cycle?  I’m offering the exact training via email.

For those selecting this package,  I’ll email your training each week.  You have the same choices as the “live” riders – 8 sessions for $69 or 24 sessions for only $109.

For those interested in this option, simply sign up here.

*** For everybody involved in this series of rides, I’ll also create a private Facebook group.  This “member’s only” access will allow us to ask questions, to have a private dialogue and to help us maintain continuity.

Yours truly,
Coach Bob

Winter 2018 Sign-up

Total Cycling Performance
7420 Military Rd, Woodbury, MN 55129

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Indoor Training begins November 3!!

Indoor Training begins November 3!!

We’ve had a great fall for riding outdoors, and even as the days get shorter we’ve been able to ride in pleasant conditions. We’ve been very lucky.

While we all hope this continues, we know that soon the other shoe will drop and that our normal fall/early winter conditions will return.

Our annual Fall Session of Indoor Training begins November 3, 2016. We’ll train in the basement of Penn Cycle once again, as we have for the past several years. We’ll train once per week in the fall session, on Thursday evenings.

The general schedule looks like this:

Week 1, November 3 will be a time trial. This will be FREE and open to all riders, regardless of whether they train the rest of the winter with us or not. We’ll use this ride to set training zones for the rest of the fall.

We’ll continue to ride each Thursday through the end of the year, with the exception of Thanksgiving.

Training in this group setting is without question the best way to improve your cycling-specific fitness and to begin your prep for the upcoming season.

More details to come very soon, but for now block these dates off:

  • Thurs, Nov 3
  • Thurs, Nov 10
  • Thurs, Nov 17
  • Thurs, Dec 1
  • Thurs, Dec 8
  • Thurs, Dec 15
  • Thurs, Dec 22
  • Thurs, Dec 29

These training sessions are in the evening and will be again. I’m considering offering morning sessions at a different location if I get interest.

That’s it for now. Have a great rest of the day. As always, please contact me with questions.

Bob

Fall Hill Rides begin August 18

Fall Hill Rides begin August 18

Hi Riders,

Our annual fall Afton Hill rides begin Thursday, August 18.  We roll out from in front of Selma’s at 5:15.

These fall rides are the perfect tune up for Chequamegon, Ironman WI or any other fall events you have planned (or general cycling fitness), so ride your MTB, your road bike, tri bike or Fat bike.  Any are fine.

These rides will be different from the spring hill repeats in that we’ll primarily ride loops on a closed course, then add some short, steep hills to supplement.  So these will be highly challenging and fun training rides.  And in terms of ride level, these would be considered A or A/B level rides.

We’ll ride in Afton for 5 weeks, from Aug 18 – Sept 15.   I look forward to seeing you Thursday.

Please contact me if you want to be removed from further emails about these rides.

Thanks!

Upcoming Hill Classic

Upcoming Hill Classic

Hi Riders,
The Hill Classic is just around the corner.  Here are bullet point for the event:
  • May 21, 2016.  Fountain City, WI.  Start and end point at The Monarch Public House (Irish Pub)
  • Ride options:  144k (approx 8,000′ vertical) and 100k (approx 5,000′ vertical)
  • 7:00 am rollout for 144k riders.
  • 8:00 am rollout for 100k riders
If you haven’t confirmed with me, please do so ASAP.  Our goal is to get 100 riders.
$75 per-rider fee.  About 98% of this will go to Leukemia and Lymphoma Society (LLS).
This is a largely self-supported ride.  Yes, we’ll have support vehicles on the course and yes, we’ll have emergency food.  NOTE:  “Emergency” food only.  (Thanks to Lisa L and Steve S for sag support!)
MAKE SURE YOU HAVE PROPER CLIMBING GEARS.  These are SERIOUS hills, so please don’t underestimate the challenge.   Ideally have a 28 in back (or 30-32)
I will invoice you once you verbally confirm.  And for those of you who have confirmed, expect an invoice in the next day or two.
Last I heard there may have been one room left at the Fountain City Motel (for 2 nights).  Contact them if you’re interested.  Other options are to stay in Winona or drive to Fountain City on Sat morning (from my house in Wdby it’s about 1 hour 45 minutes, so plan accordingly).
We have route maps available and will publish closer to ride date (Thanks Manny)
I rode the 144 again last weekend.  The roads are in great shape.  We’ll highlight the rough spots and the couple downhills to be extra careful on.
Are you registered for:  Lutsen ’39’er, 69’er or99’er, Horribly Hilly, Leadville, Chequamegon, Ironman triathlons (esp IM WI) or any other long, hilly event?  You NEED to join us.
A handful of people (so far) are riding their MTB’s on the 100.  So feel free to take advantage of this option if you prefer.
Attached is the current confirmed rider list.  Let’s get this rider number up to 100!
Let me know if you have questions.
The Four Week Countdown

The Four Week Countdown

Wow, the MN Ironman Bike Ride is only 4 weeks away! Time moves quickly and the ride is rapidly approaching. Spring (and outdoor riding season) is arriving at just the right time! We want to make sure we’re completely ready when April 24 arrives, so with that in mind I’ve put together a checklist of items to be sure to get done, sooner rather than later.

1. Training: The most important issue is to get on your bike. Get outdoors as much as possible. I continue to stress the importance of incorporating 3 key rides into each week of training. And with only 4 weeks to, this is more important than ever.

  • Increase the length (ride time) of your weekly long ride for each of the next 3 weeks. Depending on the distance you plan to ride in the MIBR, your weekly long ride should get up to either your expected ride time in the event or 4 hours, whichever is shorter. Getting time in the saddle is crucial, so plan your week around your long ride.
  • Your second key ride should include hill repeats, or at least riding a route that includes a good deal of climbing. The new route in Washington County includes more hills, so train on hills prior to the event in order to be prepared.
  • The other weekly key ride should be a steady and hard tempo. Depending on your effort and terrain, this can be anywhere between 10 minute intervals and up to 1 hour. This long, hard effort is great for both physical and mental preparation. Challenge yourself!
  • The final important aspect to keep in mind on your rides, especially your long ride, is nutrition. Practice taking in approx 250 calories per hour, then adjust from there. These calories should be either liquid calories or easily digested, high carbohydrate foods. Each persons needs are unique, so practicing will help you know exactly what you can handle and what your body likes in order to stay fueled.

2. Your Bicycle: Make sure your bike is road-ready. Period.

  • Get your bike into your local Erik’s or other favorite bike shop for an overhaul, or at least for a tune up. Your bike takes care of you out on the road, so take care of your bike. Bike shops get busier and busier as the date gets closer, so get this taken care of NOW!
  • Make sure your chain and all moving parts are lubed prior to each ride, even after the bike shop has tuned it up. Road salt and grime are tough on bikes this time of year.
  • I always suggest buying new tires prior to the start of each season. So when you take your bike in, have them change your tires. Then always keep them pumped up to recommended pressure. Check the pressure before each ride as tires can lose several pounds of pressure each day.
  • Seat bag. Make sure your seat bag is filled with basic items in case of a flat or mechanical issue; spare tubes, CO2 cartidges, tire levers, a multi-tool kit and some extra money are all essentials.

3. Gear: Weather is fickle and upredictable, so be sure you are prepared for any possibilities. Check over your clothing and fill in any gaps quickly, as many key items sell out at your local bike shop as we get close to the event. Here are some of the key items to have ready to wear. Make sure you own each of these items and that they’re in good working order:

  • Shorts
  • Knee warmers
  • Base layer top. 1 sleeveless and ultra lightweight, and 1 long sleeve light weight. Be prepared to layer your clothing.
  • Jerseys, both short and long sleeved
  • Arm warmers
  • Windbreaker
  • Rain jacket
  • Booties for over your shoes
  • Skull cap to wear under your helmet if it’s cold
  • Hand/toe warmers to put under your gloves and booties if it’s cold.

This promises to be a great year for the Minnesota Ironman Bike Ride. The route will be both beautiful and challenging, so come into the event prepared. I look forward to seeing you on the road. Contact me with questions, then GET OUT AND RIDE!

Coach Bob