Cycling Camp San Diego

Coaching Rates | Training Philosophy | Written Materials

Written Materials by Robert

"Cycling Fast: Winning Essentials for Cycling Competition" by Robert Panzera covers the latest information on high-tech racing frames, training with a power meter and heart rate monitor, coordinating your tactics as part of a team, periodizing training, all with the help of tips, charts, and checklists to ensure your success at the finish line. Available for purchase here.

Handouts and training logs below are available for purchase via PayPal. For more information, click on the links below. All handouts and training logs are sent electronically.

HANDOUTS

Heart Rate Zones
Criterium Success
Criterium Warmup
Base Mile Basics
Ride Nutrition
Descending Safely

Lactate Threshold Intervals

Improving Climbing

VO2 Max Intervals
Isolated Leg Training
Task Orientation for Improved Performance

Basic Race Tactics

Pacelining & Sprint Leadouts
C ycling Log

MATERIALS' EXPLANATIONS AND PAYMENT

Heart Rate Zones (PDF)
The first step to effectively using your heart rate monitor is to discover your training zones. This handout provides a test to find your heart rate maximum and then an algorithm for uncovering your heart rate training zones.

Criterium Success (PDF)
Quick tips for positioning, tactics, and getting ahead in criterium racing.

Criterium Warmup (PDF)
Provides short and long warmup routines to prepare for criterium racing. Hitting the line ready to race is the first key to success in criteriums.

Base Mile Basics (PDF)
Explanation and implementation of base miles are important to any cyclists hoping to achieve his or her potential in the upcoming season—whether a touring or racing cyclist.

Ride Nutrition (PDF)
Tips to ensure you get the proper amount of calories to keep your motor running during epic and not-so-epic rides. Many times cyclists think they are unfit, when they can't hang in the later stages of ride; but the truth is, most are just not properly fueled.

Descending Safely (PDF)
Get down hills safely (and quickly) with these 4 tips. You'll see immediate results the next time you take to the downhill on the road.

Lactate Threshold Intervals (PDF)
By pushing your lactate threshold, you increase your body's ability to clear and utilize lactic acid as energy via the lactate shuttle. The greater the ability to clear lactic acid, the greater the ability to ride at higher aerobic levels.

Improving Climbing (PDF)
The majority of cyclists feel that climbing is a weak point in their fitness. This handout provides tips for improving climbing, like position and pacing, and other ways to improve power.

VO2 Max Intervals (PDF)
By pushing your VO2 MAX, you increase your body’s ability to utilize a larger volume of oxygen thereby increasing energy creating capacity. The greater the energy creating capacity, the greater the power output.

Isolated Leg Training (PDF)
Neuromuscular adaptation to pedaling is often overlooked, but an essential part of cycling training. By improving it, you will become a more efficient cyclist, thereby saving energy in the long haul.

Task Orientation for Improved Performance (PDF)
Studies have shown that a moderate level of ego orientation in tandem with a high level of task orientation yield the highest levels of perceived ability. By understanding these orientations, the athlete can fine tune his or her training and event mentality to yield event success.

Basic Race Tactics (PDF)
Cyclists may have an intuitive sense of tactics, but lack a solid foundation in simple tactics that should be employed at every race, and even, most group rides.

Pacelining & Sprint Leadouts (PDF)
Racing cyclists must be confident of their pacelining skills if they wish to control the peloton. Ultimately, practicing pacelines as a team will lend itself to successful sprint leadouts in races.

Cycling Log (Excel Spreadsheet)
An interactive log to track cycling distances, times, perceived effort, and other comments throughout the day, week, month, and year. This log totals weekly, monthly, and yearly; and includes a tab for weight training tracking.

FREE reprint article:
Fatigue by Widmaier
Interesting article on causes of fatigue beyond physical factors.

For more information, delivery, or payment for written materials, contact robert@cyclingcampsandiego.com.