RACE PACE

Know the course, Ride the course, Live the course, Dream the horrors of the course. Know.The.Course!

WEEKS 1-3
Long road rides at "easy" pace, nice hard ride once a week/Toonie or weekend. For strength, ride in a big gear on a long mild uphill, eg. Big Orange Bridge (BOB), up Cypress Mountain road, Whistler or Pemberton and back, as for Vancouver...well...you're on your own.

WEEKS 4-6
Cut the easy ride down to 50% start introducing moderate intervals and speed, bring the sprints in on week 5 but no sooner and go easy, keep up the strength workouts. Do the Toonie races, if in Whistler go to Squamish Races as well and vice-versa, North Shore get your butts up to Squamish. Try to do a big race somewhere - for more info call me at 604-892-3331.

WEEKS 7-9
It's time to up the ante, bring on the sprints, speed, and intervals. Time to do some hill climbs "Hello Diamond Head and 9-mile." And keep doing the long rides - you’re gonna need them. Know the course - ride the 9-mile, again and again and, yes, again.