Here are some tips for being a Pro even if it’s your first race.
Have a good dinner the night before.
Pack your race kit the night before.
In your race kit you should have: jersey, shorts, shoes, socks, sports bra, gloves, helmet, glasses, HR monitor if you wear one. Sometimes I visualize myself getting dressed from bottom […]
The long awaited February, now March training block is up!
March 2008 Training Block
The schedule assumes that you’ve been riding a few times during the weekday with a longer ride on the weekends. The march block begins to introduce some new training levels that are determined by either your HR or your perceived exertion. […]
The following is one of Coach Troy’s Free Spinervals workout, used with permission.
Workout of the Week
Number 10
Week of March 03
by Coach Troy Jacobson
Warm up 5 minutes easy
3×30 sec 53×15 @ 30 sr (Seconds Rest = easy spin)
2 minute easy spin
2 x (1 min […]
We are very fortunate in Pittsburgh to have a building like the Cathedral of Learning with 36 flights of steps to workout on in the winter time.
I wanted to touch on some basic information that you may or may not know about stair workouts…this is primarly for those who have never done the cathedral stairs […]
Mike Cotty of Cannondale narrates this climbing video in the Dolomites. Upper body, cadence, seated, standing, etc…he covers it all.
A trainer workout by Coach Troy of Spinervals, used with permission.
The following PDF is the suggested training plan for the first block of the year, called “Base” because we are working on building up an aerobic base, building endurance and teaching our bodies to burn fat for fuel. The time commitment ranges from 3.5 hrs to 6.5 hrs per week. Each week is […]
Free Trainer Workout of the Month - Aerobic Training Session “A”
