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As we have already done last year, the Club is offering you a winter training plan, designed to maintain and develop our aerobic capacity over the winter period and to prepare well for higher intensity rides starting with Majorca 2018. The workouts within the plan are designed specifically for road/mountain bike with progressive increase of efforts and performances.
SICC Winter Training Programme 2017-2018 will be executed starting from Monday 2 October 2017 in the Spinning Room at the SHAPE Main Gym. Days for training will be as follows:
          Every Monday from 12:00 to 13:00
          Every Tuesday from 18:00 to 19:00
          Every Thursday from 18:45 to 19:45
Please show up at least five minutes in advance in order to properly warm up.
The planned training sessions have been established taking in consideration three main parameters:
          Percentage of Maximum Heart Rate (% HR Max)
          Cadence
          Resistance on the spinning bike
It is therefore essential that you establish your current value of HR Max, set up your HR device (Garmin, Polar, etc.) and bring it with you for the training. A failure to do this will result in the workouts in the plan being either too hard or too easy.
As follows you can find the link with a web based heart rate calculator for your convenience.
http://www.ottawarun.com/heartrate.htm
We would recommend as well shoes with Shimano SPD clips in order to perform in the best way all different workouts in the class.
If you need any further clarification on this initiative do not hesitate to get in with the instructor (Pino Rampini - SHAPE Ext. 5128).
Do not forget a towel, the water bottle and be prepared to sweat a lot!!

SICC

WINTER TRAINING 2017-2018
This is what winter training feels like.
    (Believe me it is good for you!)