Cadence Cycling Club
2018-01-06
Compliments of the season to you all!!
I trust that we all had some well-deserved REST and RELAXATION and that we are all in one piece starting 2018!
Upon reflection, 2017 did have a change of session design and it did seem that performance in general seemed to improve… At least for most people. However, the key to these improvements is always consistency and frequency. Training at high intensity on a regular basis and coupling with Long Slow Distance (LSD) rides and Tempo sessions show the greatest gains in comparison to those who could not consistently make their 2 session per week quota.
This year however we want to encourage better attendance for sessions and this is how we are going to do it:
Weekly Planning
- Sit with each customer to help them plan a more complete training week, especially with regards what they do outside Cadence interval sessions.
Off Bike Conditioning
- Do you find yourself struggling to hit your higher training zones, or struggling to hold the zone while you are there??
We would like to show YOU how to perform a small selection of off bike strength exercises and get you to incorporate that to your training week.
I also have Plenty of strength training programs to aid you should you wish to take the strength training more seriously.
Alternatively book to see me should you prefer to work one on one.
Friday Sessions/ Coffee rides
Join us on Friday morning for an easy 5am Team session to loosen up the legs before the weekend. This class is an open class and any member may attend.
Great way to get some tempo riding on the legs whilst doing it in a team environment.
LSD Social Rides
- Start social ‘club’ rides! They are targeted at social riding – The racing snakes usually start with us but end at their own pace.
2017 only offered MTB social rides (which created a huge following) but this year I would like to introduce ROAD as well (back up vehicle to be provided).
Cycling Club
- Cadence Cycling Club is CSA registered and your Member number can be used when applying for your CSA racing license. This membership is FREE for Current Cadence studio members but is also open to the public at a Fee.
Routine Testing
- Next week we will be putting all of our members through our new 25minute testing protocol (recording your heart rate vs certain power zones) so that we can form a baseline reading for each member. We would like to incorporate training advice for the duration of the time that you are with us and then re-test every 6-8 weeks. This way we can monitor improvements and can assess
2018 has a variety of appealing races lined up and many which are close to one another or even overlapping. It’s unlikely that we will be able to do all of them but I’m sure you have marked off your picks for the year! Please be sure to come and share your race dates with me and please feel free to ask questions about preparation leading up to these events. I would love to assist you where I can.
2018 we want to be closer to your training.
Let us help you set targets, plan training and achieve your goals.
Yours from the Coaches chair
Matt Wickham
Manager / Head coach
Cadence Cycling Performance Centre
1 Link Road
Westville
(On same property as Varsity College / Westville Country Club)
KZN
031 266 0829
westville@cadencecycling.co.za
www.cadencecycling.co.za