Sample 2-Day Workshop Agenda
Day 1
| PREPARATION | |
| 9:00 – 9:30 AM | Welcome and Overview |
| 9:30 – 10:30 AM | Bike Setup and Proper Form |
| 10:30 – 11:30 PM | Biomechanics Ride / Drills |
| 11:30 – 12:30 PM | Lunch Break |
| BASE FITNESS | |
| 12:30 – 1:00 PM | Bike Setup Review |
| 1:00 – 2:00 PM | Physiology and Finding Your Thresholds |
| 2:00 – 3:00 PM | Aerobic Training Ride / Drills |
| 3:00 – 3:30 PM | Break |
| 3:30 – 5:00 PM | Teaching Practical |
Day 2
| BUILD / CORE FITNESS | |
| 9:00 – 9:30 AM | Homework / Bike Fit Review |
| 9:30 – 10:30 AM | Developing Power and Strength |
| 10:30 – 11:30 PM | Explosive Power Ride / Drills |
| 11:30 – 12:30 PM | Lunch Break |
| PEAK FITNESS | |
| 12:30 – 1:00 PM | Bike Setup Review |
| 1:00 – 2:00 PM | Top Performance & Recovery |
| 2:00 – 3:00 PM | Advanced Drills / Race Day |
| 3:00 – 3:30 PM | Break |
| 3:30 – 5:00 PM | Teaching Practical & Review |
What to Bring
- Cycling Clothes. You will be on the bike for approximately 4-6 hours on 2 separate days.
- Water Bottle(s)
- Cycling Shoes. Most indoor bikes are equipped with SPD pedals. Some also have pedals that accept LOOK-compatible cleats (not compatible with some Shimano and LOOK KEO cleats). If you have a different pedal system, you can bring your own pedals.
- Heart Rate Monitor and Strap.
- Towel and soap for showers.
Food and Directions
Directions will be sent to you via email once you register for the workshop.
We will provide snacks and light refreshments (sports bars, bagels, coffee, water and juice). You will be responsible for lunch (there are a ton of restaurants within walking distance).
