Intro to Surf City Aids Ride Training Resources
Bicycle Trip has tapped a number of outstanding native resources to enhance the 2017 Surf City Aids Ride. Critically, we reached out to our bicycle fitting and performance partner, Dave Liotta. We asked Dave to prepare training resources that would enhance registrant’s condition, allowing them to successfully prepare for and then enjoy this year’s brand new and more challenging routes. Dave’s thoughtful and thorough approach and resultant resources should be considered by every rider ahead of the October 1 cycling event.
About Dave Liotta
I have been a cyclist since 1982 having grown up riding the East Bay hills as a teenager and eventually experiencing two wheeled adventures on 3 continents.
My coaching resume includes stints with Backroads, Team in Training, The Santa Cruz Triathlon Association and my own performance based training business, BeFit Consultants. (www.BeFitConsultants.com)
I have a Master’s degree in Exercise Physiology and have been an adjunct instructor at Cabrillo College for 16 years teaching Kinesiology and Health Science.
More information about Dave and BeFit Consultants can be found at www.befitconsultants.com.
WorkoutLog Training Calendars
The goal of the WorkoutLog is to create a template for organizing your 8 week build up for a 30 mile, 100 kilometer, or 100 mile bike ride.
All three templates reflect an appropriate periodized cycling schedule that if followed should allow most cyclists to complete their final event goal comfortably. The pillars of the schedules are to describe specific bouts of exercise which are cycling specific or designed to develop skills that help keep cyclists injury free.
Any registrant who would like to leverage these training resources will need to sign up for a (free) WorkoutLog account HERE (http://www.workoutlog.com/log/registration.cfm). There is no need to upgrade to the premium account in 15 days. Participants will have access to the conditioning calendars for the duration regardless of subscription level. After signing up, registrants can consider the unique training plans for the 30 mile, 100k, and 100 mile routes.
Training calendar for the 30 mile ride is HERE (http://www.workoutlog.com/log/plan/index.cfm?planID=7911)
Training calendar for the 100k ride is HERE (http://www.workoutlog.com/log/plan/index.cfm?planID=7912)
Training calendar for the 100 mile ride is HERE (http://www.workoutlog.com/log/plan/index.cfm?planID=7914)
Rest is also a pillar of every BeFit Calendar as cyclists get stronger from rest after exercise, not during the exercise bout itself. Please consider the easy days and rest days with just as much intention as your long ride days.
The calendar includes several stationary bike sessions at Bicycle Trip in Santa Cruz. These sessions are terrific in that cyclists don’t have to worry about cars and can learn specific cycling techniques in a non- judgmental environment. Please contact Bicycle Trip (831 427 2580, firstname.lastname@example.org) to reserve a trainer as there are limited trainers available. Nutrition, mechanical issues and bike fit will also be addressed at these sessions. These sessions are great places to ask questions and network with other cyclists doing your ride.
Sundays are group rides which will either cover parts of the specific routes or equally challenging routes toward South County.
Surf City AIDS Ride FREE Spin Class & Outdoor Training Ride Schedule
Start and Finish Location
|8/19/17||Saturday||SPIN||SPIN||SPIN||Bicycle Trip: Arrive at 9:45AM, 10AM start|
|8/20/17||Sunday||N/A||20 miles||35 miles||Bicycle Trip: Arrive at 8AM, 8:30AM roll out|
|8/26/17||Saturday||SPIN||SPIN||SPIN||Bicycle Trip: Arrive at 9AM, 9:15AM start SPINNING|
|8/27/17||Sunday||N/A||30 miles||40 miles||Bicycle Trip: Arrive at 8AM, 8:30AM roll out|
|9/3/17||Sunday||N/A||35 miles||45 miles||MONTEREY BAY PROPERTIES: Arrive at 8AM, 8:30AM roll out|
|9/9/17||Saturday||SPIN||SPIN||SPIN||Bicycle Trip: Arrive at 9AM, 9:15AM start SPINNING|
|9/10/17||Sunday||15 miles||45 miles||55 miles||Ugly Mug: Arrive at 8AM, 8:30AM roll out|
|9/17/17||Sunday||20 miles||45 miles||65 miles||Bicycle Trip: Arrive at 8AM, 8:30AM roll out|
|9/23/17||Saturday||SPIN||SPIN||SPIN||Bicycle Trip: Arrive at 9AM, 9:15AM start SPINNING|
|9/24/17||Sunday||25 miles||55 miles||75 miles||Bicycle Trip: Arrive at 8AM, 8:30AM roll out|
|10/1/17||Surf City AIDS Ride – Start at Bicycle Trip|