Saturday, April 30, 2011

The countdown to Banff has begun

It is now 7 weeks to the Banff ITT. I will be posting workouts each week roughly based on Chris Carmichael's "7 week TT program", so check back each weekend. The first thing you need to know for this week is the WNS kicks off May 4 with a great TT in the NW. So check out that blog and show up for the race. The course is 16km and with finishing hills that will be similar to Banff. Plan on being on the small ring in the final stretches. This is a great early season fitness test and will provide you a gauge to set a goal time for Banff. The second key workout for the week is a TT simulation, 2x5km at goal race pace, with 5 min recovery interval. Do this Friday or Saturday. Myself, I will keep it on the flats for the first week. Get your TT bike out, clean it, lube it, tweak your position now if you have doubts from last season. Early June is not the time to make changes. During these first workouts focus on your form, keep it aero, head up and smooth pedaling.

Tuesday, April 19, 2011

Crankmasters Social Night at Pedalhead

April 23 at 6:30pm.

If you are missing any aero gear come out and see what they have at Pedalhead. I know it has been a miserable spring but we will start riding in earnest soon. We should ride both Good Friday and Saturday so this can be the kick off weekend to your road training (as opposed to trainer training). Keep an eye on this blog as I will be posting TT specific training sessions starting the first week of May, focusing on getting ready for the TT in Banff on June 18 (registration is now available by the way).

Monday, April 4, 2011

Target Races for 2011

The C4 Racing Team is going to target the Banff ITT (June 18) and the Provincial Championship ITT (August 6) this year so mark those dates and have your aero gear ready. Keep an eye on the blog as I will announce key prep races (first WNS should be good) and training (probable exploitation of Monday night rides) to get us all ready. For now, high cadence base riding and keep the skinny tires inside on the trainer. We don't need an early season crash on the ice.