TrainingBible Camp this March

The Perfect Triathlon Training Camp for 2010!

Camp Features:
• All workouts are coach-led, by a TrainingBible Coach
• Training on incredible biking roads, vineyards and surrounding areas
• Coaches on the rides
• Fully-sagged rides
• Strength sessions!
• Classroom sessions, for learning, Q&A, discussion and individual learning, totaling 3.5 hrs!
• Free airport shuttle to those flying via San Luis Obispo Airport to/from camp hotel
• 14-20 hours of training in 4 days!
• Hotel discounted rate (Athletes are responsible for food, lodging and travel to San Luis Obispo.)


The camp will feature training totals of:
Bike - 13-18 hours
Strength - 2.5 hours
Classroom - 3.5 hours
Total Training - 16-25 hours in 4 days!

Costs:
March 11th – 14th Camp (Thursday-Sunday): $499 ($449 for TrainingBible Athletes!)

Register here at Active.com
http://www.active.com/triathlon-camp/atascadero-ca/trainingbible-coaching-cycling-camp-san-luis-obispo-ca-2010


Camp Hotel – Best Western Colony Inn, Atascadero
Hotel Features:
• Free continental breakfast
• Free internet
• Pool access, (Kennedy Club)
• Special rate of $99-$105/night (Based on occupancy)
• Amenities include refrigerator, microwave, coffee maker

Hope to see you there!

Pedaling efficiency

Pedaling efficiency can save HUGE amounts of energy over the course of a race. In training most athletes just jump on their bike and ride believing that pedaling will provide a natural selection of your optimum cadence. Not true!

To optimize your pedal stroke you will be able to pedal through your “dead” spots (the top and bottom of the pedal rotation), have a less choppy pedaling action and learn to relax while pedaling.

To improve your pedal stroke incorporate a few of these into your next easy ride.

Isolated leg training (on road or a stationary trainer) - select a gear where you can maintain 85+ rpm and focus on pedaling through the full range of motion. Keep it smooth and alternate between left and right leg for 30-60 seconds with an equal time recovering with both legs between efforts.

Spin ups – after a typical warm-up step up your cadence and ride at 100 rpm for 5 minutes focusing on round circles then increase your cadence to 110 rpm for 3 minutes. Again focusing on round circles. Step up again increasing cadence once more to 120+ rpm for 1 minute. Recover for 5 minutes at 90 rpm.