GROUP COACHING

SUMMIIT now provides a 10-week personalized training session, specifically designed and lead by Professional Cycling Coaches to help you train for the PeloFondo event. 

THE 10-WEEK SESSION BEGINS ON AUGUST 23RD

SESSION DESCRIPTION

You will customize and execute a Pelofondo-specific cycling plan during this 10-week, participatory training and educational program.  Each rider will be assigned to a team comprised of up to 11 riders and one coach.  Together, with your coach and team, you will interactively explore aspects of gender specific training considerations, strength and conditioning, cycling mechanics, nutrition and recovery, mental strategies for maximizing performance, and combining power and heart rate training methodologies.

WHAT'S INCLUDED 

  • The 10-week training and educational plan includes cycling, strength, mobility and weekly assignments.
  • Weekly 30-45 minute coach-led team meetings focus on planned topics and assignments.
  • Recordings of weekly meetings and access to weekly materials.
  • A private coach-curated FaceBook group for your team, of up to 11 individuals.
  • Two 15-minute private phone calls with your coach to review your progress.
  • A “What’s Next?” final evaluation by your coach outlining strengths, limiters, and suggestions.

TIME COMMITMENT

  • 5-7 hours of training/week + assignments
  • 30-45 minute weekly team meetings

OUR COACHES

GREG WAGGONER

PRO CYCLING COACH

Greg Waggoner is a USA Cycling Certified Coach and Personal Trainer who has been working with athletes of all levels since 1994.  Greg won the PRO category Cross Country MTB, NY and NJ state series in 2010 and 2011. On the road he races Cat 3 as well as Masters.

JASON ALOISIO, PhD

PRO CYCLING COACH

Jason Aloisio is a USA Cycling Certified Coach, holds a PhD in Biology and has worked as a researcher and educator for more than a decade. His on and off-road cycling adventures include Pro/Cat 1 MTB racing, 285 miles in a single day, road racing, and several self-supported bike touring trips including NYC to Belize and Colombia to Chile.

SESSION OVERVIEW

Time Commitment: 5-8 Hours Per Week

Week 1Introduction

8/23

Topics: 
  • Team building
  • Overview of session
  • App Overview
  • ramp test 
Assignments:
Ramp Test
Key Workout(s):
Ride Focus
Array

Week 2Base 1

8/30

Topics: 
  • Gender-specific training configurations
  • Overtraining
  • Bike Fit
  • Ramp Test Review
Assignments:
Self Guided Bike Fit
Key Workout(s):
Ride Focus
Array

Week 3Base 2

9/6

Topics: 
  • Bike Fit Review
  • pedaling technique
  • core engagement
  • strength training
Assignments:
Squat and Deadlift
Key Workout(s):
Ride Focus
Array

Week 4Build 1

9/13

Topics: 
  • Review squat/deadlift video
  • Pedaling Technique Practice
  • Nutrition & Fuel
Assignments:
Begin Food Log
Key Workout(s):
Ride Focus
Array

Week 5Build 2

9/20

Topics: 
  • Review Food Logs
  • PeloFondo Plan Template
Assignments:
PeloFondo Plan Implementation Test #1
Key Workout(s):
Ride Focus
Array

Week 6Recovery

9/27

Topics: 
  • Review PeloFondo Plan Implementation Test
  • Recovery
  • Yoga
  • Strength/Mobility
Assignments:
Continue Food Log
Key Workout(s):
Ride Focus
Array

Week 7Overload

10/4

Topics: 
  • Mental Strategies to maximize performance
Assignments:
PeloFondo Plan Implementation Test #2
Key Workout(s):
Ride Focus
Array

Week 8Taper

10/11

Topics: 
  • PeloFondo Plan Implementation Test #2 Review
  • Power and Heart Rate Training Methodologies
Assignments:
Review PeloFondo Plan Final time
Key Workout(s):
Ride Focus
Array

Week 9Taper/Event

10/18

Topics: 
  • Final Prep of PeloFondo Plan
Assignments:
Implementation!
Key Workout(s):
Ride Focus
Array

Week 10Recovery/Transition

10/25

Topics: 
  • Review PeloFondo
  • What's Next?
Assignments:
Ramp Test #2
Key Workout(s):
Ride Focus
Array
REACH HIGHER
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