Intervals training shows an increased VO2 max and stroke volume (the amount of blood ejected by each heart beat), reduce blood lactate levels, enhance fatigue-resistance and improve neuromuscular efficiency. It’s a powerful package of physiological improvements.

The goal during Intervals training week is to build and develop oxygen carrying capacity. This is an aid in increasing stamina. Interval work enables a rider to perform significant amounts of normally exhaustive exercise, while at the same time reducing the contribution from anaerobic energy transfer, and subsequent lactic acid build-up.

Muscular Strength, or more precisely, the maximum force or tension generated by a muscle varies in all of us, by sex, age and body size.  As a general rule, a muscle worked close to its force generating capacity will increase in strength and this is governed by the intensity of the level of tension, placed on the muscle.

During Strength training week you will find a physical challenge that specializes in using resistance to build muscular strength bordering on anaerobic thresholds.

Increasing mass of the muscle, allows for greater force to be created in the pedal stroke, so this is part of the goal.  In addition, the other derived benefits that we get are tendon and ligament strength and toughness, improved joint function, increase bone density, and increased metabolism — all of which are beneficial to our overall health.

During Endurance training week, riders are working on the basis that higher cadence stresses the cardio system more (whereas riding at a lower cadence is harder on the muscles). The rides are geared to help you keep the heart and lungs within ranges to maintain a balanced delivery of oxygen to the working muscles, and the Krebs Cycle is in optimal performance.

Assuming that we start with the de-conditioned rider, as they become more athletic they learn that this is the general preparation, or “the base” to have the abilities of aerobic endurance, allowing for greater force and speed to be developed.

Race Day week is your best chance to know and challenge yourself.  It’s the culmination of consistent training over the last three weeks, and where we deliver peak performance effort. These rides require complete drive and desire as they will challenge your body, forcing adaptation to greater concentrations of lactic acid in the blood stream. The efforts will range from intense climbs where we celebrate hills — big and small, to energetic roads in valleys — wide and long.

In a real case road scenario, not one professional rider leads the pack at all times during the race, so our design of the Race Day week will have you riding at the front of the pack charging up a hill, sprinting to the finish line, and then at other times drafting behind your fellow teammates and recognizing the benefit of dropping off a bit to allow muscles to re-energize for the next great push.

30 minutes blast when you’re short on time.