Intermediate Training Group

“You can buy a better bike; you can’t buy a better motor!!!”

Overview

This is a formal training program designed to help you increase your mileage from 30 to 40-mile rides up to Century (100-mile) rides with only a limited amount of time to train. Riding at this new level will provide a base for you to ride the classic Colorado rides (Elephant Rock, Courage Classic, MS150 and more), continue your endurance training for the RMCC 200K to 1200K ultracycling events, participate in multi-day cycling tours, or reduce your mileage and ride shorter distances faster.

What this is not...

This is not a racing team or race training. The goal of this program is to help you create a sustainable, healthy lifestyle through cycling.

Who this is for...

The training program was developed specifically for cyclists who only have two to three days per week to ride due to family, career, and community commitments. We make up for the loss of training volume by using very specific and efficient training techniques. Most of our group members participate in other sports activities, like skiing, golf, and tennis, and we use cycling to build our fitness foundation.

How the program works...

Rick Russon, a USA Cycling licensed coach, coaches the group. The program formally starts October 1 and runs through the end of August. However, you can start at any time by following the same basic sequence of training. Here is a description of the various methods of training used:

Weekly Email - Generalized training tips and motivational messages are sent out each week. All you have to add yourself to the list is to click here.

Seminars - This is instruction held in a classroom setting. Current seminars are "Getting Started", "Cycling Physiology", and "Cycling Nutrition." Click here for more information.

Clinics - This is physical instruction held in a health club or on the road. Current clinics are "Core Fitness", "Advanced Core Strength", and "Calisthenics and Plyometrics." On-road clinics will include "Advanced Bike Handling", "Climbing", "Speed", and "Bike Maintenance." Click here for more information.

Group Rides - This training group follows the normal RMCC ride schedule for the most part. Coach Rick may modify rides or hold an alternate ride to better match the training goals for that weekend. On the road with a lot of people is not a good place to receive quality cycling instruction. Instead, this is an opportunity to enjoy the company of other cyclists, enjoy the Colorado scenery, meet potential ride partners, and apply what you learn in the seminars and clinics. Click here for the ride schedule.

Do I need expensive equipment? ...

All you need is COMMITMENT. The training follows a very specific progression of conditioning. You must ride on a regular basis either with the group or on your own. The best training design and most expensive bike won't help if you don't put time in the saddle. Just between us, your coach rides a three-year-old Giant OCR-2 with Tiagra hardware.

How to get started...

Contact Rick Russon to request more information.