"His knowledge of training techniques is a great asset, especially when you're really starting to progress in the sport"
- Rob Britton
cycling, training, victoria, endurance, camp

2017 November Season Starter Training Camp



Dates: Nov 09 - Nov 12, 2017
Location:Victoria, BC
Spaces Available:Open
Disciplines:All
Level:All
Deadline to Apply:Nov 01
Camp fee:$475 + GST (PCC Registered athletes receive 25%-50% discount depending on your coaching package)

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This is the first camp of the 2017-2018 cycling season, and will kick-off the PCC 2018 program. The camp will focus on endurance, strength, and core stability and during the group rides you will get back into the rhythm of developing your endurance and boosting aerobic capacity. We will help you to find out what you need to know about how to build your foundation and fitness for the 2018 season.


Objectives: This is the first camp of the 2017-2018 cycling season, and will kick-off the PCC 2018 program. The camp will focus on endurance, strength, and core stability and during the group rides you will get back into the rhythm of developing your endurance and boosting aerobic capacity. We will help you to find out what you need to know about how to build your foundation and fitness for the 2018 season.  Time is the most valuable asset and we want to make sure you reach your best form in shortest time possible. There is a unique opportunity to train and work with a PCC head coach Houshang Amiri who is leading the camp, and you will find out what you need to know about how to build and tune your fitness. While we are focusing on building and improving your fitness, we will help you to identify your training targets as you build towards your personal goals. 

Note: This camp is open to all trained cyclists who has a base fitness and able to ride 3-4 hours at a steady pace.

Power Metre:  if you are not using a power metre there are limited power metres available to use. This is a great opportunity to use one of the PCC PowerTaps.  Training with a power metre during the camp will help monitor your performance, and find your strength / weakness, as well as identify what is missing from your training. Data from each ride will be collected and analyzed on a daily basis. This valuable information will help to find your own targets so that you train in the zones that you need to optimize your training outcome. Ultimately this information will save you time and make you better in a shorter time. How it works: Your bike will be fitted with a PowerTap Power Metre; we will install your own cassette on the PowerTap wheel (please make sure your cassette is clean); your data (power files including heart rate, cadence, and speed) will be downloaded every day after the ride and analyzed by the PCC coach. You will then meet with your PCC coach at the camp and he/she will give you feedback. You will see how your body is responding to the training and you will learn new techniques to enable you to set targets for your future training.  Note: there are limited PowerTap powers metres available so please book yours when you register for the camp.

Cost: $199.00 

Dynamic Bike Positioning.  We use power metre and pedal stork analysis to maximize power transfer, pedaling efficiency and riding economy. This Includes shoe positioning, and fitting your bike to your needs.

Cost: $189.00

Maximal Aerobic Power and Lactate (MAP). Maximal is the peak value that can be achieved by correlating cycling variables. MAP refers to the peak work rate or power that an athlete can sustain using primarily aerobic energy systems. It is different from a VO2max test since it focuses on sustainable power and maximal oxygen consumption is not measured. This test is recommended for all cyclists using heart rate monitors, power meters to measure training intensity. This test uses established cycling protocol and the latest testing equipment and technology available. It will determine your aerobic fitness on the bike and your lactate will be sampled at the end of each stage of the test. Lactate is the by-product of glucose utilization by muscle cells and has significant impact on athletic performance and there are limits to how the body can clear the lactate from the blood and within the muscle cells. It is important to determine the training target (training zones) base on your lactate profile. After this test your coach will identify your specific training intensity targets for your training program based on your individual physiology; we pinpoint your strengths and weaknesses, and create a suitable training program for your needs and up-coming competition goals. Also, your coach will evaluate your progression over time and training effectiveness.

Cost:      $189.00

For a complete list of services please see Pacific Cycling Centre website:

http://www.pacificcyclingcentre.ca/services/other.html  

Book your test or bike fit ahead of time, limited spaces available

Camp includes:

Daily training sessions with Pacific Cycling Centre Head Coach Houshang Amiri. Ride Support with Nutrition and Hydration products.

Presentation on training: every camp features a different topic. Presentations usually cover planning, recovery, cycling training and racing strategy, technique and tactics, and fatigue / performance management. A  Q & A session is held after the presentation. 

Indoor GYM session: Dynamic strength, core, stability and strength, balance, and flexibility. Since your general strength, core stability, balance and flexibility are the key components of your fitness and injury prevention, you will observed you during the session and provide feedback and recommendations on the areas that need improvement.

Camp Rules:

Helmet, appropriate bike for the camp (e.g. road bike for race camp – mountain bike for off-road camps), and proper riding gear. Bikes should have full fenders with an extension on the rear fender.   Camp schedule is subject to modification due to the weather conditions, and the participants’ fitness level.

Camp Format: If necessary riders will be divided into different groups based on the number of cyclists.  Modifications will be made based on the cyclists’ abilities and coach observations.

Registration:

A minimum of $100.00 (non-refundable) per-person deposit is due at the time of registration. The remaining balance is due by the first day of the camp, unless otherwise arranged with the PCC accounting department.

Registration:   http://pacificcyclingcentre.ca/camps/apply.html

Payment: http://pacificcyclingcentre.ca/services/payment.html

Cancellation:

See the cancellation policy on http://pacificcyclingcentre.ca/services/cancellation.html

Note: If we cancel the camp we will notify you day after camp registration deadline and refund your payment.  The minimum number of registrations to run the camp is six.

Tentative Camp Schedule: 

All riders leave at 10:00am - all riders are required to meet 15 minutes before the start of each ride at PCC head office location:  

PISE “Pacific Institute for Sport Excellence” (Commonwealth Pool location)
4636 Elk Lake Dr, Victoria, BC (left side of Commonwealth Pool)

Schedule

Thursday Nov 9th

Duration: ~3-3.5 hours

Aim: Endurance ride, pedalling techniques, leg speed drills.

PM: 5-6:30pm training presentation PISE board room ( Commonwealth Pool location )

 

Friday Nov 10th

Duration: ~4.5-4- hours

Aim: Endurance ride with focus on cycling techniques and tactics pace line

PM: 6-8pm indoor gym (location TBC)

 

Saturday Nov 11th

Duration: ~4 hours

Aim: Climbing day focus climbing and descending techniques

PM: 5:30 - 7pm Training presentation PISE board room (Commonwealth Pool location)

 

Sunday Nov 12th

Duration: 4 hours

Aim: Endurance ride with pace line work and drills

PM: personal meeting and consultations with PCC coaches 



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