December Training Offerings

December Training Offerings

Hi athletes and friends! We’re excited to announce our coming series – Season Preparation I – during the month of December.   The five-week series is a great opportunity to enhance your preparation for next season or to kickstart it.  Whether you maintaining your fitness or needing to be reacquainted with you bike, this series’ objective is to build a base-level of fitness for upcoming 2015 season. The training is suitable for any level of athlete! In this preparatory cycle of five weeks, several key objectives are targeted: Stimulate an increase in lean body mass, a decrease in fat mass and strengthening of the musculoskeletal system. Increase short-term work capacity, which will reduce fatigue in the upcoming stages of training (i.e. increase muscular endurance capacity). Stimulate an increase in capillarization, which allows for an increase in oxygen and nutrient delivery. Stimulate a decrease in submaximal heart rate and resting blood pressure. Stimulate hemoglobin concentration, red blood cell number blood volume. Increase cycling specific neuromuscular coordination. The training will introduce drills to improve pedaling technique and encompass a variety of steady efforts at low to moderate intensities (e.g. 10-minute tempo interspersed with high cadence drills). 90-minute session cost: 1 for $25, 5 90-minute sessions for $100 or unlimited 90-minute sessions for $150. If you have questions about whether this series is for you, please reach out to me.  My contact information is listed below View the training schedule at http://endeavorperformance.com/training/training-schedule/. I’m confident that for anyone that trains at Endeavor Performance he/she will see improvement in their fitness and performance.  This early season training series is one of the most effective methods to kickstart your preparation for 2015. The...

Anyone can ride hard… not everyone can ride efficiently

Pedaling a bicycle (i.e. generating power on a bike) is not only dependent on the strength of the muscles, but also on a series of neuromuscular patterns.  The more coordinated we make these patterns be, the more efficient we generate power in a bio-mechanical sense.  If you want to further excel at the sport of cycling, you need to possess not only the ability to pedal hard but also the ability to pedal efficiently. December is a special month for Endeavor Performance.  In December we start everyone with a clean slate and kick off training for the next year’s season.  Before we progress to solely dedicate time to developing fitness we allocate time to work on pedaling technique.  Listed below are a few of the drills we’ll be completing this month. Isolated Leg Anyone who has attempted to pedal with a single leg knows how much strength and coordination is required to pedal strongly and efficiently.  This drill creates the need for the legs to both be strong and efficient. Spin-ups Spin-ups are an effective drill to be aware of your pedaling pattern by thoughtfully increasing your cadence over an increment of time.  Slowly working up to higher cadences allows the athlete to be intent of staying efficient. 9 to 3s Pedaling as if the feet were on a clock dial, the objective is to sooner initiate each pedal into its power phase.  The drill helps the athlete engage their muscles (specifically hip extensors) prior to 12 o’clock (otherwise known at top-dead-center (TDC)).  We see many athletes wait too long in the the power phase producing hard but inefficient patterns. Interested in working to...